(Active Recovery)
Warmup
1 x 600 choice
Preset
5 x 200 (pull only) @3'30"-4'00"
Free or Stroke, minimum number of strokes
**1 × 50 of each 200 on kick
Sculling-Drill
5 x 100 (2 x (25 sculling/25 Power Drill)) @20" rest
Streamline w/Race Starts
8 x race start (stay on streamline position, glide until about to stop + break into 4 fast strokes + walk back to starting block)
Lactate Clearance into Cooldown
1 x 400 R1 w/fins
1 x 300 head lead dolphin
1 x 200 (25 sculling/25 swim)
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