Sub 7 Min Pace Workout 500yd CSS

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Repeat 5 times
250 yds CSS AT GOAL PACE
rest 2 min
Combat Swimmer Stroke - breakdown. Kick off the wall, double arm pull, CSS stroke cycle of Pull, breathe, kick, glide.
Top arm pull is a freestyle arm pull.
Bottom arm is more similar to a breast stroke scull (not a full stroke to your side) BREATHE during the bottom arm pull.
Turn to breathe - do not lift your head up to breathe.
Kick can either be a scissor kick or a breast stroke kick BUT when swimming with fins you need to learn scissor / flutterkicks.
Kick hard / pull hard = glide fast.
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