Short Interval SS & 3S Run 5-7-13

SWIM (SS)
5-10 minutes Mobility
Address an area that needs attention MWOD
Dynamic warm up
500m easy swim
15-20 minutes drill work
Position 11 for Two
Pull Buoy Balance Drill
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
6:00 of 25m sprints on 0:30, recover 3:00
4:00 of 25m sprints on 0:30, recover 2:00
2:00 of 25m sprints on 0:30
10-15 minutes warm down

BIKE (SS)
5-10 minutes Mobility
Address an area that needs attention MWOD
Dynamic warm up
3 X 3 different  Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
6:00 of 400m sprints on 1:00 recover 3:00
4:00 of 400m sprints on 1:00 recover 2:00
2:00 of 400m sprints on 1:00
10-15  minutes cool down

RUN (SS& 3S)
5-10 minutes Mobility
Address an area that needs attention MWOD
Dynamic warm up
800m easy jog
15-20 minutes drill work:
Running Drill Basics
3×3 running drills
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
8X300m
Recover 1:00
10-15  minutes cool down

ROW (SS)
5-10 minutes Mobility
Address an area that needs attention MWOD
Dynamic warm up
15-20 minutes drill work:
3X3 Rowing drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
6:00 of 125m sprints on 0:30 recover 3:00
4:00 of 125m sprints on 0:30 recover 2:00
2:00 of 125m sprints on 0:30
10-15  minutes cool down

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