5-10 Minutes Mobility
Seriously. Do This Yesterday. One of My All Time Shoulder Fixes
500 easy swim
15-20 Minutes Drill Work
Freestyle First Breath
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
15 x (25m TT, 25m Easy)
10-15 minute cool down.