Yoga- 50 minutes

Focus: Kapotasana (pigeon pose)

Swimming- 2750 yards

Warm-up:

  • 300 swim
  • 200 kick
  • 100 pull

Kick set:

  • 10 x 50 @ 1:00

*build 1-4, descend 5-8, sprint 9 & 10

Pull set:

  • 5 x 100 @ 1:30

Main set (strong & fast):

  • 1 x 200 free @ 4:00
  • 3 x 100 free @ 2:00
  • 5 x 50 free @ 1:00
  • 7 x 25 choice @ :30

Cool down:

  • 225 easy

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