3S Long Interval Swim 5-13-13

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.
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


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s