SS Tempo/TT 3S Swim SI or TT 7-14-13

The Pit

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.
500m TT
Recover 5:00
2 x 250m on 4:30 @ 5-10 seconds faster than 500m pace
10-15 minutes cool down
(3S)
SI or TT Pick One
10-15 x 50m on 1:00
Hold splits within 2-3 seconds
10-15 minutes cool down

Bike (SS)
10-15  Minutes Mobility
The QL Is NOT a Bone…Even in THE Matt Chan
Off spend time on mobility and drill work

RUN (SS)
5-10 Minutes Mobility
Episode 215: Neurodynamics 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.
  
5k @ 85% of 5k TT pace
10-15 minutes cool down

Row (SS)
5-10 Minutes Mobility
Episode 22: Strong Goats, Orlando Style: Low Back, Hips, and Groin
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.
 5k TT
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