3S Swim Long interval 12-16-13

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Junior Nationals swim locations past 3 years
SWIM (3S)
5-10 Minutes Mobility
Episode 101: Shoulder Relationships–Soft Tissue
500 easy swim
15-20 Minutes Drill Work
Shoulder Beath
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
8 x 200m on 3:00
Hold splits within 3-5 seconds
10-15 minute cool down.

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