#tbt
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A. Swim
1. Warm Up
– 25 swim – 25 stroke x 8
2. 6 x 25 kick on 20sec
3. 6 x 25 build in effort on 15sec
4. 800 steady but break for 5sec at every 150. The 5sec break allows you to reset and focus on technique
5. 200 stroke – 200 swim
B. Recovery 45-60 on bike. C2 at damper 1 is you have. Keep at Z1, conversational pace
C. 20-30 min of shoulder recovery, foam rolling etc