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
A. Hang Clean 190# PR
B. Team wod with Deb
Amrap 18
350m row (each)
50 WB
35 KB Snatches 35/53
100m shuttle run w/25# plate (each)
3+row. Deb did more KB Snatches I did most of wb. Pretty good team 🙂
C. Swimming done.