Low intensity aerobic recovery. Chris and Annika coaching.
Warm up
600 choice
(600/600)
Drill
- 5x200
#1 swim free
#2 alternate 50 kick and 50 swim, free
#3 swim, alternating 50 free and 50 nonfree
#4 alternate 50 kick and 50 swim, nonfree
#5 swim nonfree
(1000/1600)
Main
- 1x100 free, moderate, on cruise+10 sec
1x100 nonfree, alternating kick and swim by 25, on cruise+40 sec
4x50 swim nonfree on cruise+20 sec
1x100 nonfree, alternating kick and swim by 25, on cruise+40 sec
1x100 free, moderate on cruise+10 sec
1x100 free, moderate, on cruise+10 sec
1x100 nonfree, alternating kick and swim by 25, on cruise+40 sec
2x100 swim nonfree on cruise+30 sec
1x100 nonfree, alternating kick and swim by 25, on cruise+40 sec
1x100 free, moderate on cruise+10 sec
1x100 free, moderate, on cruise+10 sec
1x100 nonfree, alternating kick and swim by 25, on cruise+40 sec
1x200 swim nonfree on cruise+40 sec
1x100 nonfree, alternating kick and swim by 25, on cruise+40 sec
1x100 free, moderate on cruise+10 sec
(1800/3400)
Last set
- 5x100, alternating 25 drill and 25 swim max DPS. 15 seconds between each one.
Odds: free
Evens: nonfree
(500/3400)