SS Long Interval/3S Run 6-25-13

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SWIM (SS)
10-15  Minutes Mobility
Pick an area the needs attention Mobility WOD
Dynamic warm up
500m easy swim
15-20 minutes drill work
The Pull Phase
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
6 x (3:00 TT, 3:00 revover)
10-15 minutes cool down

Bike (SS)
10-15  Minutes Mobility
Pick an area the needs attention Mobility WOD
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.
5x (4:00 TT, 4:00 spin or recovery)
10-15 minutes cool down

Run (SS & 3S)
5-10 Minutes Mobility
Episode 259: Back in Quadnes
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.
 6 x (3:00 TT, 3:00 recovery)
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.
6 x (3:00 TT, 3:00 recovery)
10-15 minutes cool down.

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