Swimming:
300-500 warmup ; alt style of stroke
5-7 min of shoulder stretching ; swimming specific
5 min of freestyle swimming
Rest 2 min
5 min alt strokes – cover max distance
Rest 2 min
5 min freestyle
^ ***goals
Recovery :
10 min @80% on bike
Into
15 min – :30 @80 / :30 easy
Into
10 min at 60-70%
Into
15 min coasting – flush