3S Lacate Shuttle Swim 9-27-13

Screen Shot 2013-09-26 at 11.00.25 AM
Lactate Shuttle:
Perform each set at just short of maximal effort.

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.
5:00 on, 2:30 recovery, 6:00 on, 3:00 recovery, 7:00 on
10-15 minutes cool down.


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