FINS

200M FREE
200M 4 strokes Left Arm, 4 Strokes Right Arm, 4 strokes catch up drill
200M 75m Front Scull, 25m Otter (no kicking!!!!)x2
200M 100m Mid scull, 100m Catch Up
200M Fists
200M 50M breathe Left, 50M breathe Right x2

NO FINS

800m broken up as below x 2

200m Free
200m 50m Breathe Left, 50m Breathe Right
200m 25m Left Arm, 25m Right Arm
200m Pull buoy, breathe every 4

200m Cooldown

3KM DONE DONE DONE!!!!!

Taking this recovery week seriously and not doing much at all!  Total target is 5 hours, I've done nearly 3 in the pool, a bit of a power walk yesterday and that's it.  Tonight - mmm may do a run but nothing promsed!

Saturday will do a trainer ride, about an hour and a half, half hour spin, half hour climb, half hour spin.

Sunday - 10km run I think at a nice run/walk pace.

Next week will be a biggie again!

Time to start on nutrition planning, eating healthily (still a glass of red now and again though!)