Swimming:
A. 300m any stroke – warmup
5/7 shoulder specific stretching
B. 25m x 5; rest :45 between
C. 50m x 6 ; rest 1:45 between
D. 3-500m recovery swim
Recovery
45-60 min flush – bike
Swimming:
A. 300m any stroke – warmup
5/7 shoulder specific stretching
B. 25m x 5; rest :45 between
C. 50m x 6 ; rest 1:45 between
D. 3-500m recovery swim
Recovery
45-60 min flush – bike