Long Interval 3S Swim 4-29-13

freestyle
5-10 minutes Mobility
Episode 199: A Word About Your Shoulder Health
Dynamic warm up
500m easy swim
5-10 minutes drill work:
3X Mega Catch Up
3X 10 Kick Flutter Variation
Follow drill sets with 3 sprints <50m 80%, 90% and100%
Recover completely and begin workout
3-5 x 2:00 TT
Recover 4:00
5-10 minutes Warm down

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