Recovery Day
45-60 min at Z1
Or
Swim Options:
Swim Sessions – choose 1
Session 1
1. Warm Up
– 100 easy swim – 25 stroke – 25 kick x 5
2. 40 x 25s hard on 15sec
3. 300 swim moderate effort
4. 25 stroke – 25 kick x 6
Session 2
1. Warm Up
– 25 swim – 25 stroke x 8
2. 6 x 75 build on 30sec
3.3-4 x 300 swim on 45sec – the effort is hard
4. 25 stroke – 25 easy swim x 6