Dryland Activation and Pull Set for Recovery

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 

• 8x25 on 15 sec rest
• 4x25 on 10 sec rest
• 4x25 on 5 sec rest

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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