SS/3S Endurance Rest Day 5-3-13

SWIM (SS)
5-10 minutes Mobility
Episode 199: A Word About Your Shoulder Health
Dynamic warm up
500m easy swim
5-10 minutes drill work
3X Mega Catch Up

3X 10 Kick Flutter Variation
Follow drill sets with 3 sprints <50m 80%, 90% and100%
Recover completely and begin workout
10 x 30 seconds max effort using paddles and buoy
Recover 2:00 begin each effort from a dive
5-10 minutes Warm down

BIKE (SS)
5-10 minutes Mobility
Episode 301: Psoas Flossing and Biker Hips
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.
10 x 30 seconds max effort
Recover 2:00
Use a trainer/erg utilize heavy tension
5-10 minutes cool down

Run (SS)
10- 15 minutes Mobility
10 Best Mobility Exercises for Runners
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.
5x 400m TT
Recover 3:00
5-10 minutes cool down

Row (SS)
5-10 minutes Mobility
Episode 45: Torque is King, Three Way Hip Mobs
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.
10 x 30 seconds max effort
Recover 2:00
Drag factor is athlete’s choice
5-10 minutes cool down

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