SS Long Interval 3S Endurance Wod Rest Day 5-23-13

SWIM (SS)
5-10 minutes Mobility
Daily Prog: Shoulder Internal Rotation 1/3
Dynamic warm up
500m easy swim
15-20 minutes drill work
Powerful Elbow
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
4-6 x 200m on 3:15
Hold efforts within 3-5 seconds.
10-15 minutes warm down

Bike (SS)
5-10 minutes Mobility
Episode 253: Knee Pain Case Study Part 1
Dynamic warm up
1/2 mile spin warm up
3 X 3 different  Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
3-5 x 2M
Spin/recover 4:00
Hold efforts within 5-10 seconds.
10-15 minutes warm down

RUN (SS)
10- 15 minutes Mobility
Episode 303: Going Around the Ankle MSNBC
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 <100m 80%, 90% and100%
Recover completely and begin workout.
3X 1mile
5:00 Recovery
10-15 minutes warm down

Row (SS)
5-10 minutes Mobility
Address an area that needs attention MWOD
Dynamic warm up
500m easy
5-10 minutes drill work:
3X3 rowing drills of choice
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3-5 x 1200m
Recover 3:00
Hold efforts within 3-5 seconds.
10-15 minutes warm down

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