Active Recovery
5 x 200 (including warmup)
#1 & #2 - swim
#3 - kick
#4 & #5 - pull (no paddles)
8 x 100 (4 free w/snorkel + 4 back) @2'00"
**concentrate of swimming w/perfect technique
16 x 50 (8 free + 8 back) @15" rest
*25 kick or drill/25 swim
Active Recovery
1 x 1000 (combining swim, kick, sculling)
1 × 400 kick w/fins (take 8 strokes in the middle of each 50m - perfect technique & body position)
2 x (4x 50) drill
#1. Scoop drill
#2. One arm sculling
#3. 3:3:6
#4. Double-arm
8 x 50 swim backstroke R1 - perfect technique (counting strokes)
Cooldown
1 x 400 (50 sculling/50 swim)
