3S Swim Long Interval 9-16-13

Screen Shot 2013-09-15 at 5.01.48 PM

Swim (3S)
5-10 minutes Mobility
Think of the Most Painful Mob Ever, Now Think of a Little Worse
Dynamic warm up
500m easy swim
15-20 minutes drill work
CrossFit Endurance Swimming: Hand Lead
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
6 x (3:00 TT, 3:00 off)
10-15 minutes cool down

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