SS Short Interval/ 3S Short Interval Run 7-16-13

Learning to fal FPE seminar
Endurance Seminar at CFFP
SWIM (SS)
10-15  Minutes Mobility
A Better Upper Back Extension-izer
Dynamic warm up
500m easy swim
15-20 minutes drill work
Freestyle – Reach, Ride, and Grab
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
15-25 x 25m on 0:45
Hold splits within 1-2 seconds
10-15 minutes cool down

Bike (SS)
10-15  Minutes Mobility
Episode 52: Up Against the Wall, Snatch Prep and Nerve Gliding Too!
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.
8 – 12 x 1/4M
Spin/recover  2:00
Hold splits within 2-3 seconds
10-15 minutes cool down

RUN (SS)
5-10 Minutes Mobility
Episode 215: Neurodynamics Part 2; The Leg Part 2
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Running Drills Basics Collection
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
8-12 x 200m
Recover  2:00
Hold splits within 2-3 seconds
10-15 minutes cool down

Row (SS)
5-10 Minutes Mobility
Episode 257: Athletic Thoracic Outlet
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.
8-12 x 250m
Recover 2:00
Hold splits within 2-3 seconds,
10-15 minutes cool down

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