Long Interval: 3S Swim 4-26-13

natejohnswim-540x180

Swim (3S)
10- 15 minutes Mobility
The Missing Shoulder Corner Part 2: Volleyball, Mobilizations and More Katie Hogan
Dynamic warm up
500m easy swim
5-10 minutes drill work:
3X 3 different swimming drills of choice. Swim Drill examples
Follow drill sets with 3 sprints <50m 80%, 90% and100%
Recover completely and begin workout.
2-3 x 500 @ 90% of 500m TT
Hold efforts within 10-20 seconds
easy 800 warm down

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