Recovery with some “Spice”

A good workout that has a few benefits :

* Recovery
* Speed and Mechanical Efficiency
* Strength
* Endurance (always come in the package

Warm up: 200 Easy free, 200 kick (lie on back) with fins, 200 Easy free. You can take 10 to 15s rest here

*Speed – 4 sets of:
50 as 12.5 FAST, 37.5 Easy – 15s rest
50 as 25 FAST, 25 Easy – 15s rest
50 as 37.5 FAST, 12.5 Easy – 15s rest
* Do not use any gear

Strength/Endurance:
2 sets of : 4 x 50, 4 x 75, 4 x 100 (All easy with paddles and buoys and 10-15s rest)

Note : When I look for recovery that also means aerobically so keeping intervals short, your HR can recover quicker specially if we use paddles and buoy (avoiding kicking that requires a lot of oxygen , so more blood , higher HR/Effort)

Cooldown: 200 choice