Some recovery swimming after the race.
warm up - 800
400 B/F
4x100 S/K
15x100 recovery/easy aerobic
2B, 1F
Warm down - 200
2500 SCY
dryland:
gastroc/soleus stretch
2x12 Tband ER
16 standing Tband rowing
12 B Tband ER against wall
8 Standing wall serratus ant ex
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