SS Long Interval

SAB_SunsetPistol_th
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.
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
10-15 minute cool down

BIKE (SS)
5-10 Minutes Mobility
Episode 273: Lateral Elbow Pain/”Tennis Elbow”, “Kimura Elbow”
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
High cadence drills
F
ollow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 189: Rail Mobgression/Evironmental Opportunism + New Ankle Mob
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Ball of foot hops
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 166: Ninja Recovery and Some Shoulder & Hip Love
Dynamic warm up
500m easy
5-10 minutes drill work:
Tips From a Silver-Medalist Rower
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
2:00 off, 6:00 on, 2:30 off, 7:00 on
10-15 minute cool down

3S Run TT or Short Interval 7-12-14

Karnasis
RUN (3S)
5-10 Minutes Mobility
Episode 293: Haiku Winner, Travel Ideas, And Your Feet
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Barefoot Running Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

Pick One:
(TT)
10k TT

OR (SI)
8 x 20:10
Use treadmill set at 12% grade
0-30 seconds slower than 5k pace per mile, do not reduce speed
15-20 minutes warm down

SS TABATA/3S Bike 7-10-14

ImproveRowing-582x319
4 Tips to Improve Your Rowing Technique
SWIM (SS)
5-10 Minutes Mobility
Episode 315: Great New Shoulder Fix-Internal Rotation Tack and Stretch
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Fist / Open Finish
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
8 x 20:10
15-20 minutes warm down

BIKE (SS&3S)
5-10 Minutes Mobility
Episode 267: MobRx for Lound, Creaky Knees
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Cycling: Pedaling Technique Drills on Rollers
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

8 x 20:10
Use stationary bike with wattage tool or similar that can hold load of 200+ watts
15-20 minutes warm down

RUN (SS)
5-10 Minutes Mobility
Episode 293: Haiku Winner, Travel Ideas, And Your Feet
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Barefoot Running Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

8 x 20:10
Use treadmill set at 12% grade
0-30 seconds slower than 5k pace per mile, do not reduce speed
15-20 minutes warm down

ROW (SS)
5-10 Minutes Mobility
Episode 88: Desk Athlete Hip Rescue
Dynamic warm up
500m easy
5-10 minutes drill work:
“Fixing Common Rowing Errors” with Shane Farmer (Journal Preview)
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
8 x 20:10
10-15 minute cool down.

SS Long Interval/3S Run

Screen Shot 2014-07-07 at 1.08.49 PM
Kids track meet Portland, Or
SWIM (SS)
5-10 Minutes Mobility
Episode 315: Great New Shoulder Fix-Internal Rotation Tack and Stretch
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Fist / Open Finish
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
10X 100m
Recover 3:00
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
Episode 267: MobRx for Lound, Creaky Knees
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Cycling: Pedaling Technique Drills on Rollers
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

4X 2k, spin/recover 3:00
15-20 minutes warm down

RUN (SS&3S)
5-10 Minutes Mobility
Episode 293: Haiku Winner, Travel Ideas, And Your Feet
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Barefoot Running Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

(SS)
4X 600m
Recover 3:00
(3S)
5X 600m
Recover 3:00 

15-20 minutes warm down

ROW (SS)
5-10 Minutes Mobility
Episode 88: Desk Athlete Hip Rescue
Dynamic warm up
500m easy
5-10 minutes drill work:
“Fixing Common Rowing Errors” with Shane Farmer (Journal Preview)
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
4X 750m
Recover 3:00
10-15 minute cool down.