Day 1
x10 min continuous fs/css
10×50 css + 5 pool push-ups
10×50 fs + 10 flutter kicks
WARNING NEVER CONDUCT BREATH HOLDING DRILLS WITHOUT QUALIFIED SAFETY PERSONNEL ON HAND
8 min breath holding developing drills
8×25 kick on side (no gear)
4×400 kick (alt face d/u)
2×500 fs
2×600 css
Day 2
x150 warm up (choice)
25 min continuous swim
- Every 5 minutes stop and do 15 pool push-ups
EMOM 8 min x75 fs
Day 3
x250 warm up (choice)
30 min continuous swim