Thursday, 011118

Recovery Day

Bike

10 min @70%

10 min – :30@80 / :30 @50%

20 min – upright ; Recovery / conversational piece

+

20 min foam rolling and movement “flow”

Swim:

500m warmup; varying stroke

4-7 min stretching ; shoulders, thoracic as focus

Then,

Freestyle

100m

Rest 1 min

200m

Rest 2 min

200m

Rest 2 min

400m

Rest 3-5 min

50m Legs only

50m arm only

Rest 2 min x 5

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