3S Short TOSH Swim 8-23-13

San Clemente Ocean Fest AM
San Clemente Ocean Fest
Short TOSH
Work:Rest 1:2
Example:  25m in 0:20, recover 0:20
Swim 50m in 0:38, recover 0:38
Swim 100m in 1:40, recover 1:40,
Swim 50m in 0:21, recover 0:21, swim 50m, etc.
No extra rest between rounds.
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 (25m/y + 50m/y + 100m/y)
10-15 minutes cool down


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