5-10 Minutes Mobility
The Beauty Queen, First Rib Overhead Mob of Death
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Position 11 for Two
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3 x (25m/y + 50m/y + 100m/y)
Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, swim 25m in 35 seconds, recover 35 seconds, swim 50m in 50 seconds, recover 50 seconds, etc.
10-15 minute cool down.