3S Swim Short Interval or TT 5-4-13

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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
Choose 1 WOD SI or TT
10 x 30 seconds max effort
Use paddles and buoy.
Recover 2:00
Begin each effort from a dive.
5-10 minutes Warm down
OR
1000y TT@ 1500y TT pace
5-10 minutes Warm down

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