3S Swim Long Interval 6-10-13

Photo: Vance Jacobs Photography
5-10 Minutes Mobility
Episode 297: Liquid Kayak Camp and Lat Hell
Dynamic warm up
500m easy swim
15-20 minutes drill work
CrossFit Endurance Swimming: Body Alignment
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
5 x 200m on 3:15
Hold splits within 3-5 seconds or foul
Foul complete at end of wod
Foul: 60 second isometric squat hold immediately followed by 50 burpees for time.
10-15 minutes cool down


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