Kyle Swim Faster than Pros at 70.3 Santa Cruz/ 3000
Pre Set Activation (Dryland)
Down Dog to Seal Stretch 10 Reps
10 Scap Push Ups
20 Second bar hang overhand grip
20 Second Bar hang underhand grip
10 Ground Squats
Warm up
200 Choice
8 x50 Free Descend 1-4, 4-8 @50
Pre Set
16 x 25 underwater with Fins as
3x100 Free 20 sec Rest
Main Set 2x ( pulling)
6x100 with 20 sec rest first round 10 sec second round
100 easy between rounds
Warm down
200- 300 choice
100 easy kick
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