MTC Swim Warm up - 500 m mixed Main set - 3 x ( 2 x( 100 swim, 50 kick with fins)) 3 x 250 pull, 3 x 200 (75 free, 25 back) 9 x 50, 8 x 25 1 or 0 breathes, 50 drill / swim Cool Down - 100 easy.
Right rib is getting better so after warm up was able to put more into glide and was dropping swim times down below 1:00 for 50 m. Rib should be okay by next week so I can start to rebuild core power.
MTC Swim Warm up 500 swim, 400 pull, 300 kick, 200 drill / swim, 100 free/no free 4 x 200 swim( 150 free/ 50 no free), 4 x 200 pull, breathe 3,5,7 & 9) 200 cool down.
Slow and steady to not aggravate damaged rib. Felt good after and was able to breast stroke a bit.