SS Tempo/TT 3S Swim 5-26-13

freestyle
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.
400m TT
10-15 minutes warm down
3S TT or LI
LI
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.
20M @ 85% of 20M TT pace
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 Xrunning drill of choice 2
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
5K-10K TT
Athlete picks their distance.
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.
10k TT
Hold efforts within 3-5 seconds.
10-15 minutes warm down

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