3S Short Interval Swim 5-20-13

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5-10 minutes Mobility
Daily Prog: Shoulder Internal Rotation 1/3
Dynamic warm up
500m easy swim
15-20 minutes drill work
Powerful Elbow
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
10 x 50m TT with 10 cut shirt or shorts for drag
Recover 3:00
10-15 minutes warm down

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