Active Recovery

Active Recovery
Warm Up:
300 yards – freestyle warm up.
200 yards –4 x 50 yards. Kick for 25 yards on your left side and 25 yards on your right side. Interval is 1:00.
Main Set:
1,000 yards – 200 yards freestyle, 3 x 100 yards.
Repeat this for a total of 2 times through.
Pace should be easy.
Do the 100’s as 75 freestyle swim, 25 IM stroke.
Thus, the 1st 100 ends with butterfly, the 2nd 100 ends with backstroke, the 3rd 100 ends with breaststroke.
Cool down:
300 yards –pull buoy and paddles. Breathing pattern of 3,5,7 by 100’s.
200 yards – freestyle warm down.
Total Distance: 2000m

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