SS Tempo/TT 3S Run

SF
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.
800m TT, recover 5:00
2 x 200m @ 5-10 seconds faster than 800m TT pace
Recover 1:30
10-15 minutes cool 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.
2 x 10mi @ 85% of 10mi TT pace
How to calculate tempo time
Spin/recover 5:00
10-15 minutes warm 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.
5mi TT, recover 5:00
2 x 1mi @ 5k TT pace
Recover 2:00
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%
8k TT, recover 5:00
2 x 2k @ 5k TT pace
10-15 minutes cool down.

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