SS tempo/TT

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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.
800y TT
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.
9-12 x (1:00 on, 1:00 recovery)
10-15 minutes warm down
15M TT
3S (TT or LI)
LI: 9-12 x (1:00 on, 1:00 recovery)
10-15 minutes cool down

RUN (SS)
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
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
2X 1Mile TT
Recover 5 minutes

10-15 minutes cool down

ROW (SS)
5-10 minutes Mobility
Address an area that needs attention MWOD
Dynamic warm up15-20 minutes drill work:
3X3 Rowing drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
8k @ 85% of 10k TT pace
10-15 minutes cool down

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