SS Tempo/TT 3S rest day 4-28-13

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.
1500m TT
Warm down as needed

Bike (SS)
5-10 minutes Mobility
Dynamic Warm up
5-10 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 x 10M
Spin/recover 5:00-10:00
Hold efforts within 3:00-5:00
cool down as needed

Run (SS)
10- 15 minutes Mobility
Episode 61: IT Band Hell, And Help…
Episode 77: Plantar Fasciitis
Dynamic warm up
800m easy jog
5-10 minutes drill work:
3X running drill of choice 1
3 X running drill of choice 2
Follow drill sets with 3 sprints <50m 80%, 90% and100%
Recover completely and begin workout.
5K at 10 mile TT pace from 4/21
Warm down as needed

Row (SS)
5-10 minutes Mobility
Episode 76: World Rowing Champs Need Thoracic Mobility Too
Dynamic Warm up
5-10 minutes drill work
3 X 3 different rowing drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
2 x 5k
Recover 5:00-15:00
Hold efforts within 2:00-3:00
Cool down as needed

cool down as needed

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