3S Swim 5-27-13

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SWIM (3S)
5-10 Minutes Mobility
Shoulder Internal Rotation 2/3
Dynamic warm up
500m easy swim
15-20 minutes drill work
Inner Elbow Extension
Narrow Flutter Kick
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
3 x 300m TT
10-15 minutes cool down

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