Rest / Recovery Day
Swim Options:
Session 1: Test Set
1. Warm Up
– 100 swim – 50 kick – 50 stroke x 4
2. 6 x 25 build in effort on 15sec
3. Test Set: 2 x 500 repeats: the effort is hard – recovery is 50% of the work duration
4. 150 – 300 easy/mix of stroke and free
Session 2
1. Warm Up: 25 swim – 25 kick – 25 stroke x 4-6
2. 30 – 40 x 25 fast on 20sec rest – if your form starts to fail increase the rest
3. 25 x 6 kick
4. 25 stroke – 25 swim x 4