3S Swim SI or Tempo 11-30-13

freestyle
SWIM (3S)
5-10 Minutes Mobility
Episode 101: Shoulder Relationships–Soft Tissue
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle– Power Elbow
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
15 x 25m TT, recover 1:00
OR
10:00 Tempo
5:00 @ 85% effort, 5:00 @ 90% effort
10-15 minute cool down.

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