3S Swim Long Interval or Tempo 12-28-13

5-10 Minutes Mobility
Episode 102: Shoulder Relationships 2: The movers
500 easy swim
15-20 Minutes Drill Work
Freestyle – Beginner – Head Lead Front Balance
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3 x (50 m/y, 100 m/y, 200 m/y)
Recover 1:1 work/recover ratio
1000m @ 90% 1200m TT pace
10-15 minute cool down.


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