3S Swim 8-19-13

Screen Shot 2013-08-18 at 5.56.10 PM
Swim (SS)
5-10 minutes Mobility
Episode 186: Tissue Beat Down
Dynamic warm up
500m easy swim
15-20 minutes drill work
Freestyle – High Hips
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
3 x 300m TT
Work:Recovery 1:2
Recover twice as long as it takes to complete 300m
Higher intensity with the longer recovery period.
10-15 minutes cool down.


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