5-10 Minutes Mobility
WOD: Shoulder 3/3, Internal Rotation and Function
Dynamic warm up
500m easy swim
15-20 minutes drill work
Freestyle – The Deep Catch
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
10-20 x 50m on 1:00
Hold all times within 2-3 seconds.
The difference between fastest and slowest repeat is at most 3 seconds.