Recovery - KEY WORKOUT
Easy spin for 90' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.
Warm up easy 10 minutes. Run 15' on a flat course or treadmill. 10 minutes jog. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
10x50 on 1:00
5x100 on 2:00
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.