Feeling tired after a morning session and want to get a recovery swim with a bit of benefit ? Check this session below :

Warm up – 300 easy choice
Main Set – 4,3,2,1 (1,750m)
4 x 100, 4 x 50, 4 X 25
3 x 100, 3 x 50, 3 X 25
2 x 100, 2 x 50, 2 X 25
1 x 100, 1 x 50, 1 X 25
200 cool down as 25 lick 25 backstroke
100’s are easy, 50’s are moderate, 25’s are fast All with 15s rest NO shorter !
* All with buoy (optional)

The intervals are short enough not to overload your aerobic system. The fast 25’s helps to keep good form while work on speed a bit.

The buoy will minimize kicking so it keeps HR low (good if you have done a aerobic demanding set in the morning).

Noelle De Guzman
Noelle De Guzman
Noelle De Guzman is a freelance writer with ten years of experience in the field of fitness and wellness. She blogs at KikayRunner.com about endurance sport in the Philippines and beyond.