3S Swim Long Interval or Tempo10-26-13

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5-10 Minutes Mobility
Episode 282: Shoulder Range and Positional Inhibition
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Balance Catch Progression
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4-6 x 2:00 TT
Recover 4:00
1st 500m @ 90%, 2nd 500m @ 80%, 3rd 500m @ 95%
10-15 minute cool down.


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