3S Long Interval Swim 5-13-13

Train-for-a-Triathlon-460
5-10 minutes Mobility
Episode 216: Games Workout #3 Prep Upper Body
Dynamic warm up
500m easy swim
15-20 minutes drill work
Narrow Flutter Kick
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
“TOSH”
3 x (50y + 100y + 200y)
Work:Rest 1:1. Rest the exact time it takes to
complete each interval in a set. (50m in 35s,
recover 35:s, 100m in 1:20, recover 1:20, 200m
in 3:00, recover 3:00, etc.)
10-15 minutes warm down

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