5-10 Minutes Mobility
Episode 93: Coast Guard Rescue Swimmer Internal Rotation
Dynamic warm up
500m easy swim
15-20 minutes drill work
SWOLF: Improving Swimming Efficiency and Power
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
10 x 30 seconds max effort
Begin each effort from a dive.
10-15 minutes cool down