Rest Day
Swim (optional)
25m-50-75-100-150-100-75-50-25
Rest :30 up to 100m between sets. Then 1 there after.
+
50m legs only x 4; rest :45
+
50m arms only x 4: rest :45
+
200- 300 cool down
Rest Day
Swim (optional)
25m-50-75-100-150-100-75-50-25
Rest :30 up to 100m between sets. Then 1 there after.
+
50m legs only x 4; rest :45
+
50m arms only x 4: rest :45
+
200- 300 cool down