3S Short Interval 8-9-13

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Swim (3S)
5-10 minutes Mobility
Episode 335: Tunnel Backwards To Improve Overhead
Dynamic warm up
500m easy swim
15-20 minutes drill work
Freestyle – Flutter Kick Fix
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
6-8 x (1:00 on, 1:00 off)
Use paddles and buoy.
Recover 2:00
Begin each effort from a dive.
10-15 minutes cool down.

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