3S Short Interval Swim 6-28-13

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SWIM (3S)
10-15  Minutes Mobility
Pick an area the needs attention Mobility WOD
Dynamic warm up
500m easy swim
15-20 minutes drill work
The Pull Phase
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
6:00 of 25m sprints on 0:30, recover 3:00
4:00 of 25m sprints on 0:30, recover 2:00
2:00 of 25m sprints on 0:30 done

This workout consists of 3 sets: 6:00, 4:00 and 2:00. For example, the athlete will perform 25m sprints every 0:30 for 6:00, recover 3:00, and continue on with sets of 4:00 and 2:00. If the athlete finishes 25m in 20s then the athlete has 10s of recovery.
10-15 minutes cool down

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