3S Long Interval Swim 10-8-14

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SWIM (SS)
5-10 Minutes Mobility
Episode 86: New Shoulder Mob Zulu: First Rib Love
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.
3X 5:00 on, 3:00 off
10-15 minute cool down

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3S Swim Long Interval or Tempo 8-16-14

freestyle
SWIM (3S)
5-10 Minutes Mobility
One of My All Time Best Shoulder Fixes. Seriously… Do This Yesterday.
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Eyes-Up Catch
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
PICK ONE:
LI
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
OR TEMPO
800m @ 85% RPE
15-20 minutes warm down

CMC NE or 3S Swim Tempo or Long interval 6-21-14

CMC
CMC New England

SWIM (3S)
5-10 Minutes Mobility
Episode 286: Trigger Point World Headquarters + Shoulder Mob
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.
Pick 1
Tempo
800m @ 85% RPE
Long Interval
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
15-20 minutes warm down