3S Long Interval Swim 3-19-14

Screen Shot 2014-03-18 at 6.09.55 PM
Cowboy CrossFit
SWIM (3S)
5-10 Minutes Mobility

Episode 190: Super Chris Spealer + Internal Shoulder Rotation
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Sliced Hand Exit
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3X 750m
Recover 3:1
10-15 minute cool down.

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