(Active Recovery)
Warmup
1 x 600 choice
6 x 50 spiking 4/8 @60"
Power Drills
12 x 50 (25 drill/25 swim) @20" rest
Core Drills w/fins
4 x (3 × 50)
#1. 25 90 deg titanic kick/25 swim
#2. 25 fly kick on back/25 swim
#3. 25 30 deg titanic kick/25 swim
**30" rest in between sets
Hypoxic Work
8 x 100 @1'45" breathing pattern 3/5/7/9 by 25s
Cooldown
1 x 400 (25 sculling/25 swim)
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