3S Swim Short Interval 3-12-14

Screen Shot 2014-03-11 at 8.28.10 AM

SWIM (3S)
5-10 Minutes Mobility
Episode 178: Flexion + External Rotation Analogs
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.
6X :30 on, :30 off
10-15 minute cool down.

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