AM
[A] Foam Roller
[B] Deadlift 4x4
255, 295, 335, 335
Forward grip- until 335 (used mixed grip)
[C] Stiff-legged DL 4 x10
155, 175, 185, 185
[D] Back Extension 4 x10
25, 25, 25, 25
[E] DB Incline Curls 4x10
25, 30, 30, 30
[F] Weighted sit-ups 4x12
35, 40, 40, 40
[G] Swim Lesson- 45 minutes
100m warm-up
Breathing technique 1-2-3 breath work
Lap flip work
Backstroke work
[H ] Sauna/Steam room recovery
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