SS LI/ 3S Run Long Interval 5-14-13

SWIM (SS)
5-10 minutes Mobility
Episode 216: Games Workout #3 Prep Upper Body
Dynamic warm up
500m easy swim
15-20 minutes drill work
Narrow Flutter Kick
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
“TOSH”
3 x (50y + 100y + 200y)
Work:Rest 1:1. Rest the exact time it takes to
complete each interval in a set. (50m in 35s,
recover 35:s, 100m in 1:20, recover 1:20, 200m
in 3:00, recover 3 :00, etc.)
10-15 minutes warm down

BIKE (SS)
5-10 minutes Mobility
Super Sumo Groin Mob
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.
“TOSH”
3 x (1/2M + 1M + 2M)
Work:Rest 1:1. Rest the exact time it takes to
complete each interval in a set. (1/2m in 35s,
recover 35:s, 1M in 1:20, recover 1:20, 2M in
3:00, recover 3:00, etc.)
10-15 minutes cool down

RUN (SS& 3S)
5-10 minutes Mobility
Introducing the Bone Saw: Calf Smash Redux
Dynamic warm up
800m easy jog
15-20 minutes drill work:
Running Drill Basics
3 x (200m + 400m + 600m)
Work:Rest 1:1. Rest the exact time it takes to
complete each interval in a set. (200m in 35s,
recover 35s, 400m in 1:30, recover 1:30, 600m in
2:15, recover 2:15, etc.).
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.
“TOSH”
3 x (250m + 500m + 750m)
Work:Rest 1:1. Rest the exact time it takes to
complete each interval in a set. (250m in 1:00s,
recover 1:00s, 500m in 1:45, recover 1:45, 750m in
2:30, rest 2:30, etc.)
10-15  minutes cool down

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