3S Swim Long Interval Swim 9-2-13

Swim (3S)
5-10 minutes Mobility
Episode 44: Global Dehydration and Stiffness, Pecs, Tri’s and Internal Rotation
Dynamic warm up
500m easy swim
15-20 minutes drill work
3 Top Drills Dave Scott
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
5 x 200m on 2:30
Hold splits within 3-5 seconds or foul
Foul: 60 second isometric squat hold immediately followed by 50 burpees for time
Foul is completed after wod is completed.
10-15 minutes cool down


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