Recovery Day
Bike
10 min @70%
10 min – :30@80 / :30 @50%
20 min – upright ; Recovery / conversational piece
+
20 min foam rolling and movement “flow”
Swim:
500m warmup; varying stroke
4-7 min stretching ; shoulders, thoracic as focus
Then,
Freestyle
100m
Rest 1 min
200m
Rest 2 min
200m
Rest 2 min
400m
Rest 3-5 min
50m Legs only
50m arm only
Rest 2 min x 5