Long Interval: Single Sport & 3S Run 4-25-13

Swim (SS)
10- 15 minutes Mobility
The Missing Shoulder Corner Part 2: Volleyball, Mobilizations and More Katie Hogan
Dynamic warm up
500m easy swim
5-10 minutes drill work:
3X 3 different swimming drills of choice. Swim Drill examples
Follow drill sets with 3 sprints <50m 80%, 90% and100%
Recover completely and begin workout.
2-3 x 500 @ 90% of 500m TT
Hold efforts within 10-20 seconds
easy 800 warm down

Bike (SS)
5-10 minutes Mobility
Dynamic Warm up5-10 minutes drill work
3 X 3 different  Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
2-3 x 5k
Spin/rest 5:00
Hold efforts within 0:30-1:00
Cool Down

Run (SS& 3S or Tempo on Sun)
10-15  minutes mobility
Episode 61: IT Band Hell, And Help…
Episode 77: Plantar Fasciitis
Dynamic warm up
800m easy jog
3X running drill of choice 1
3 X running drill of choice 2
Follow each drill set with 3 sprints < 100m 80%, 90%, and 100%.
Recover completely and begin workout.
4X 4:00 for maximum distance
3:00 recovery
1,000+ warm down

Row (SS)
10-15  minutes Mobility
Episode 76: World Rowing Champs Need Thoracic Mobility Too
dynamic warm up
15-20 minutes drill work
Follow drill sets with 3 sprints <50m 80%, 90% and100%
Recover completely and begin workout.
2-3 x 2k
Recover 4:00
Hold efforts within 10-15 seconds
Cool down
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