Perform each set at just short of maximal effort.
10-15 Minutes Mobility
Clear the T-Spine, Now We Can Start Talking Shoulders
Dynamic warm up
500m easy swim
15-20 minutes drill work
CrossFit Endurance Swimming: Developing Streamline
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
5:00 on, 2:30 recovery
6:00 on, 3:00 recovery
10-15 minutes cool down