SS Long Interval/3S Run 7-9-13

941104_495328213855550_688849255_n
SWIM (SS)
10-15  Minutes Mobility
Triceps Smash
Dynamic warm up
500m easy swim
15-20 minutes drill work
Breathing
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
4 x 200m on 3:00
10-15 minutes cool down

Bike (SS)
10-15  Minutes Mobility
The QL Is NOT a Bone…Even in THE Matt Chan
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.
3 x 2k
Spin/recover 3:00
Hold splits within 3-5 seconds
10-15 minutes cool down

RUN (SS&3S)
5-10 Minutes Mobility
Episode 215: Neurodynamics Part 2; The Leg Part 1
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Running Drills with Brian MacKenzie Part 6
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3 x 800m
Recover 3:00
Hold splits within 3-5 seconds
10-15 minutes cool down

Row (SS)
5-10 Minutes Mobility
Episode 347: Stiffness Kills– New Anterior Hip Flossing Tweaks
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 x 1000m
Recover 3:00
Hold splits within 3-5 seconds
10-15 minutes cool down

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s