3S Short Interval Swim 8-26-13

freestyle
Swim (3S)
5-10 minutes Mobility
Episode 18: Free Your Scap, Free Your Mind
Dynamic warm up
500m easy swim
15-20 minutes drill work
Single Arm Drill
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
75m TT, recover 2:00
10-20 x 50m on 1:00
Hold all times within 2-3 seconds
10-15 minutes cool down

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