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