3S Swim Long Interval 9-30-13

Screen Shot 2013-09-29 at 7.27.47 AM
The next generation of beach lifeguards getting ahead start on their competition.
5-10 Minutes Mobility
The 500th Video; Great Sub-Scap Shoulder Smash Drill
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Sliced Hand Exit
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
5 x 200m on 3:00
Hold splits within 3-5 seconds.
10-15 minute cool down.


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