3S Swim Long Interval 1-31-14

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SWIM (3S)
5-10 Minutes Mobility
Episode 299: Improving Lateral Flexion of Your Flank Bits
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.
4X 500m, recover 3:00
10-15 minute cool down.

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