5-10 Minutes Mobility
Episode 315: Great New Shoulder Fix-Internal Rotation Tack and Stretch
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Inner-Elbow Extension
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
Work:Rest 1:1 Rest the exact time it takes you to do each interval in each set. EX. 50m swim in 35 sec. recover 35 sec then 100m swim, recover 100m time, swim 200m, recover 200m time, run 200m, etc.
3 x (50m/y + 100m/y + 200m/y)
10-15 minute cool down.