warm up: 100 freestyle
Main set:
- 3x 100 (25 no arms, 25 streamline, 25 left stroke, 25 right stroke)
- 8x 75 with stick (25 easy, 25 push 90%, 25 push 95%)
- 8x 75 with inverted paddles (gorilla hold) (25 easy, 25 push 90%, 25 push 95%)
- 8x 75 swim (25 easy, 25 push 90%, 25 push 95%)
Cool down: 300 recovery
warm up: 100 freestyle
Main set:
- 3x 100 (25 no arms, 25 streamline, 25 left stroke, 25 right stroke)
- 8x 75 with stick (25 easy, 25 push 90%, 25 push 95%)
- 6x 75 with inverted paddles (gorilla hold) (25 easy, 25 push 90%, 25 push 95%)
- 3x 75 swim (25 easy, 25 push 90%, 25 push 95%)
Cool down: 100 recovery