Weekly Schedule and Recovery Swim

Warm-up:

200 meters of easy freestyle to warm up the muscles and get into the rhythm.
4 x 50 meters of fist drill focusing on high elbows and hand placement. with 15 seconds recovery
4 x 50 meters of catch up drill to improve stroke length and timingwith 15 seconds recovery
100 meters with pull buoy to isolate upper body strength and focus on arm pull technique.

Main Set:

4 x 200 meters of freestyle at a comfortable pace, focusing on smooth and controlled strokes with 15 seconds recovery
4 x 100 meters of backstroke to stretch out the shoulders and engage different muscle groups with 20 seconds recovery
4 x 50 meters of breaststroke to vary the stroke and work on leg strength and coordination with 15 seconds recovery
200 meters with pull buoy, focusing on a strong pull and efficient arm movement.

Cool Down:

200 meters of easy freestyle to cool down the body and lower heart rate.
4 x 25 meters of choice stroke drills focusing on technique and relaxation.
100 meters of backstroke kick to work on leg strength and flexibility.
100 meters of easy swimming, focusing on long, relaxed strokes.

Additional Tips: Focus on maintaining a smooth and steady pace throughout the workout to aid in recovery. Use the drills to reinforce proper technique and improve efficiency in the water.Incorporating pull buoy helps isolate upper body muscles and allows for focus on arm pull mechanics.Listen to your body and adjust intensity as needed to ensure a restorative swim session for recovery.

This 2500-meter recovery swim workout is will help you feel rejuvenated as you will be working on technique, and promote recovery in preparation for upcoming training sessions or races.