Thursday, 012617

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 

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