Thursday, 111716

Swimming:

A. 3-500m warmup swim. All strokes 

B. 4-6 min of shoulder specific stretching 

C. 25m x 3 legs only. Rest :45.   After last rest 2:30 then 50m x 3, rest 1:30 between 

Rest few min

D. 25m x 6 – arms only – rest 1 min

E. 4-500m varying strokes cool down 
***thise experiences swimming.  Increase by 2x for distances above.  Same rest. 

Recovery

Bike

:40@80%

:20 easy

X10 min

Into 20 min @50% flush 

+

ScAp and assistance Work – athlete specific – light, concentrated movements only