SS Short Interval/3S Run 6-4-13

Screen shot 2013-06-02 at 6.53.47 PM

SWIM (SS)
5-10 Minutes Mobility
WOD: Shoulder 3/3, Internal Rotation and Function
Dynamic warm up
500m easy swim
15-20 minutes drill work
Freestyle – The Deep Catch
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
75m TT
Recover 2:00
10-20 x 50m on 1:00
Hold all times within 2-3 seconds.
The difference between fastest and slowest repeat is at most 3 seconds.
10-15 minutes warm down.

Bike (SS)
5-10 minutes Mobility
Knee Pain Case Study Part 3
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.
1k TT, spin/recover 3:00
6-8 x 400m
Recover 2:00
Hold all times within 2-3 seconds.
The difference between fastest and slowest repeat is at most 3 seconds.
10-15 minutes cool down.

RUN (SS&3S)
5-10 minutes Mobility
Movement Prep
Dynamic warm up
800m easy jog
5-10 minutes drill work:
Running Drills With Brian MacKenzie: Part 2
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
400m TT
Recover 2:00
6-8 x 200m
Recover 1:30
Hold all times within 2-3 seconds.
10-15 minutes cool down.

ROW (SS)
5-10 minutes Mobility
Episode 317: Your Body Just Keeps Putting Up With Your Crap Part 2
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%
500m TT
Recover 2:00
6-8 x 250m
Recover 1:45
Hold all times within 2-3 seconds.
10-15 minutes cool down.

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