3S Swim Tempo 7-18-14

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SWIM (3S)
5-10 Minutes Mobility
Episode 41: Improving Shoulder Organization & 3 min Challenge
Dynamic Warm up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Reach, Ride, and Grab
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
1000m @ 85% 1200m TT pace
10-15 minute cool down.

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