3S Long Interval Swim 5-7-14

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SWIM (3S)
5-10 Minutes Mobility
Overhead Lateral Seam
MWOD PRO required
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X 4:00 on, 4:00 off
10-15 minute cool down

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