3S Long Interval Swim “TOSH” 2-10-14

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SWIM (3S)
5-10 Minutes Mobility
Episode 51: Unglue Yourself–Upper Body
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Flutter Kick Focus
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
No extra rest between rounds
10-15 minute cool down.


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