SWIM (SS)
5-10 Minutes Mobility
Episode 86: New Shoulder Mob Zulu: First Rib Love
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3X 5:00 on, 3:00 off
10-15 minute cool down
Can CrossFit Vault Your Swimming To New Levels
SWIM (3S)
5-10 Minutes Mobility
Episode 98: Basic Upper Body Mobility List (While being attacked by Sharks, on fire)
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3X 1200m
Recover 3:00
15-20 minutes warm down
SWIM (3S)
5-10 Minutes Mobility
One of My All Time Best Shoulder Fixes. Seriously… Do This Yesterday.
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Eyes-Up Catch
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
PICK ONE:
LI
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
OR TEMPO
800m @ 85% RPE
15-20 minutes warm down
SWIM (3S)
5-10 Minutes Mobility
Episode 315: Great New Shoulder Fix-Internal Rotation Tack and Stretch
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Fist / Open Finish
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
10X 100m
Recover 3:00
15-20 minutes warm down
SWIM (SS)
5-10 Minutes Mobility
Episode 89: Bro, Your Internal Rotation is Lacking
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Playing with Surface Area
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)
15-20 minutes warm down
CMC New England
SWIM (3S)
5-10 Minutes Mobility
Episode 286: Trigger Point World Headquarters + Shoulder Mob
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Sliced Hand Exit
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
Pick 1
Tempo
800m @ 85% RPE
Long Interval
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
15-20 minutes warm down
60 Minutes Sports Preview
Wed 9:00 p.m.
SWIM (3S)
5-10 Minutes Mobility
Episode 51: Unglue Yourself–Upper Body
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Building a Longer Stroke
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X 4:00 on, 4:00 off
10-15 minute cool down.
SWIM (3S)
5-10 Minutes Mobility
Overhead Lateral Seam
MWOD PRO required
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X 4:00 on, 4:00 off
10-15 minute cool down
SWIM (3S)
5-10 Minutes Mobility
Episode 86: New Shoulder Mob Zulu: First Rib Love
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3X 6:00 on, 6:00 off
10-15 minute cool down
SWIM (SS)
5-10 Minutes Mobility
Episode 183: Half Way, and Internal Shoulder Rotation
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Hand Drive
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3X 800m
Recover 3:00
10-15 minute cool down
fullpotentialendurance 