Morning Swim

Tuesday Recovery

Wednesday - Morning Swim
Warm Up 250

6 x 50s, Drills; A-ok, Fist, Karake; 10 sec rest between each

1 x 150 with buoy; 10 sec rest
1 x 250 build speed by 50s; 10 sec rest
1 x 350 with fins; 20 sec rest
1 x 450 hold a steady pace, 60% effort; 20 sec rest
1 x 100 fast; 20 sec rest

8 x 50s with breathing pattern, per 50: every 3 strokes,
4, 5, & your choice; 10 sec rest between each

Cool Down
25 x 5 wall pushups
50 x 5 wall pushups
50 x 5 wall pushups
50 x 5 wall pushups
50 x 5 wall pushups
25 x 5 wall pushups

Total yards:
2500