3S Swim Short Tosh 5-31-13

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 (25m/y + 50m/y + 100m/y)
Work:Recovery= 1:1
Swim 25m in :20, recover :20,  50m in 0:38, recover 0:38, swim 100m in 1:30, recover 1:30, swim 25 m in 0:30, recover 0:30, swim 50m, etc.
10-15 minutes cool down

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