Speed with Active Recovery #1
Warm-up: 200 easy
Drill: 8 x 25
Main Set:
Repeat the following 5-6 times”
100 easy-rest 15 seconds
Cool-down: 4 x 25
Total 1,500-1,700 yards
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Speed with Active Recovery #2
Warm-up: 100 easy
Drill: 6 x 50
Drill 25 / swim 25 fast
Main Set:
Swim 100s continuously. Start very slow and make each 100 faster until you can't go faster. Take 1 minute rest and do it again.
Cool-down: 2 x 50
Total 1,500-1,700 yards
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