3S Swim Short Interval 9-23-13

Screen Shot 2013-09-22 at 5.43.59 PM
San Jose State Women’s Swim Team

Swim (3S)
5-10 minutes mobility
Episode 24: Ring Ready Shoulders: Seek Out the Corners
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.
8 rounds: 20 seconds on, 10 seconds recovery
All-Out Efforts
10-15 minutes cool down.


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