Swim:
A. 300m warmup ; various strokes
B.
25m ub freestyle
50m ub freestyle
75 side stroke
50 ub freestyle
25 ub freestyle
Rest 5 min x 2
C. 3-5 min of back stroke
D. 4-6 min of shoulder stretching
Recovery:
10 min bike :30/:30
10 min easy
10 min :30/:30
20 min coast
A. MU work
B1. 5 HPC with bump x5 increase weight
B2. 12-15 t2b x 5
Rest 2:30 in between
123/15, 128/15, 133/15, 138/15, 143/10
Most I have ever bumped and have the very bruised legs to prove it ????
C. Swim
I still can’t make it 50m unbroken ???? I’m trying will keep trying