3S Short Tosh Swim 12-2-13

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SWIM (3S)
5-10 Minutes Mobility
Episode 304: Improving the Front Rack
500 easy swim
15-20 Minutes Drill Work
Freestyle – Above-Speed Catch
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3 x (25m/y + 50m/y + 75m/y)
Work:rest 1:1
For example if it takes :30 to swim 25m recover :30, if it takes :50 to swim 50m recover :50, if it takes 1:30 to swim 75m rest 1:30 and begin next round.
10-15 minute cool down.


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