3S Long Interval Swim 6-7-13

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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.
1:00 on, 1:00 off
3:00 on, 2:00 0ff
4:00 on, 3:00 off
5:00 on
10-15 minutes warm down

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