SS Long Interval/ 3S Endurance WOD Rest Day 6-20-13

Valada girls w:Dad

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.
6-8 x 200m on 3:00
Hold splits within 3-5 seconds.
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.
6-8 x 3k
Spin/recover 3:00
Hold splits within 3-5 seconds
10-15 minutes cool down

Run (SS)
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.
3-5 x 1000m
Recover 3:00
Hold splits within 3-5 seconds
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  Rowing drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
3-5 x 1200m
Recover 3:00
Hold splits within 3-5 seconds
Drag Factor is athlete’s choice
10-15 minutes cool down

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