Recovery swimming.
400 B/F
4x100 K/S
200 drills
1000 SCY
12,200 total for week (6 sessions, 7/30-8/4)
cross training:
20 minutes treadmill walking - easy aerobic
20 minutes stairmaster - mod aerobic
dryland:
cat/camel
prone props/press ups
sidelying shld IR
supine abd/ER with breathing
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
8 Front planks
All 4's opposite arms/legs, 5 each side
12 Tband ER
12 standing Tband rowing
12 B Tband ER against wall
8 Seated reverse incline shld/scap flexion/scaption
8 standing Tband shld/elbow flexion
5 standing Tband PNF D2 to 70 deg
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