Monday recovery swim

Updated: Dec 12, 2022

3 * 350-400 - 20 min warmup

1) long walls

2) fast walls

3) Pull (25 Fly underwater recovery/75 Choice)

8 * 25 fly on :35 - could be kick no board if shoulder concerns

8 * 50 Back 1) RA-LA, 2) Build, 3) 10m walls 4) swim on :55 or 1:00 8 * 75 1) 25 Bk/50 Br, 2) 50 Bk/25 Br on 1:20, 1:30 or 1:40 (6)

Last 15 minutes

600-1000 smooth swim with choice of equipment

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