5-10 Minutes Mobility
Episode 34: Bridal MWod: Bride/Operator Shoulders; IR Rotation/Scap Gliding
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Building a Longer Stroke
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
10-15 minute cool down.