SS Long Interval/ 3S Run 5-28-13

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SWIM (SS)
5-10 Minutes Mobility
Shoulder Internal Rotation 2/3
Dynamic warm up
500m easy swim
15-20 minutes drill work
Inner Elbow Extension
Narrow Flutter Kick
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
3 x 300m TT
10-15 minutes cool down

Bike (SS)
5-10 minutes Mobility
Knee Pain Case Study Part 2
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 x 5k TT
10-15 minutes warm down

RUN (SS& 3S)
5-10 minutes Mobility
Episode 350: Tack And Floss Heel Cord Edition
Dynamic warm up
800m easy jog
5-10 minutes drill work:
Running Drills with Brian MacKenzie Part 1
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3 x 1200m TT
10-15 minutes warm down

ROW (SS)
5-10 minutes Mobility
Your Body Keeps Putting Up With Your Crap Part 1
Dynamic warm up
500m easy
5-10 minutes drill work:
3X Catch Drill
3X Stroke Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3 x 1500m TT
10-15 minutes warm down

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