5-10 minutes Mobility
Episode 09: I Will Bend Like a Reed In the Wind
Dynamic warm up
500m easy swim
15-20 minutes drill work
Freestyle Pull-Buoy Balance
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
10 x 25m
Hold all splits within 2-3 seconds.
10-15 minutes cool down.