Focus: Shoulder Position

Drill Set: 4 x 100 pull – 1st 25 is protract + retract shoulder then pull

Short Rest Interval Set: 2 x (12 x 25 on :30) First 25 sets your pace
Recover in between sets with a 100 EZ kick

Main Set: Endurance Swim
5:00 minutes choice + 1:30 rest
10:00 minutes choice + 2:00 rest
5:00 minutes choice
Challenge: Can you double your 5:00 distance in 10:00?

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