SS Short Interval/ 3S Run Max Effort Hill Sprints At Speed 6-18-13

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Brian MacKenzie, author of Power, Speed, Endurance
Get registered for the Endurance Seminar this weekend at CFFP

+At Speed: For bike, run, and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin hill sprint at speed.+
Swim (SS)
5-10 Minutes Mobility
Episode 93: Coast Guard Rescue Swimmer Internal Rotation
Dynamic warm up
500m easy swim
15-20 minutes drill work
SWOLF: Improving Swimming Efficiency and Power
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
10 x 30 seconds max effort
Begin each effort from a dive.
Recover 2:00
10-15 minutes cool down

Bike (SS)
5-10 Minutes Mobility
Episode 269: On the Spot MobRx for Tight Hips
Dynamic warm up
1/2 mile spin warm up
10-15 minutes Drill Work
3 X 3 different Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
10 x 30 seconds max effort
Recover 2:00
Use a trainer/erg utilizing heavy tension.
10-15 minutes cool down

Run (SS & 3S)
5-10 Minutes Mobility
Episode 249: Improving Hip Extension (And Internal Rotation) for Running
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Running Drills with Brian MacKenzie: Part 4
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
10 x 30 seconds max effort
Recover  2:00
10-15 minutes cool down

ROW (SS)
5-10 Minutes Mobility
Episode 76: World Rowing Champs Need Thoracic Mobility Too
Dynamic warm up
500m easy
5-10 minutes drill work:
3 X 3 different  Rowin drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
10 x 30 seconds max effort
Recover 2:00
Drag Factor is athlete’s choice

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