Day 1
x100 warm ups
8×50 css
8×50 fs
WARNING NEVER CONDUCT BREATH HOLDING DRILLS WITHOUT QUALIFIED SAFETY PERSONNEL ON HAND
6 min breath holding developing drills
6×25 kick on side (no gear)
x300 kick
x300 fs
x400 css
Day 2
x150 warm up (choice)
20 min continuous swim
EMOM 8 min
x50 fs