SS Long Interval/3S Run 7-23-13

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Newburyport Harbor Marina
Swim (SS)
5-10 minutes Mobility
Jill Miller and Your Dys-Supple Neck
Dynamic warm up
500m easy swim
15-20 minutes drill work
Freestyle – Resistance Catch Training
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
3-5 x 200m on 3:30
Hold splits within 3-5 seconds
10-15 minutes cool down.

Bike (SS)
10-15  Minutes Mobility
MWOD: Serratus/Rib Cage Mash Party
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.
3-5 x 2M, spin/recover 4:00
Hold splits within 2-3 seconds.
10-15 minutes cool down.

Run (SS& 3S)
5-10 Minutes Mobility
Knee Pain? Got Full Knee Power/Range of Motion/Potential–Terminal Knee Extension Part1
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.
3-5 x 800m
Recover 3:00
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.
3-5 x 1000m
Recover 3:00
Hold splits within 2-3 seconds.
10-15 minutes cool down.

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