SS Short Interval Max Effort Sprints/3S Rest Day 7-25-13

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Let the Games begin
Event #1 Heat 2

Max Effort Sprints “At Speed”
At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner can use a 10-15m “build up” to begin sprint at speed.

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.
10 x 30 seconds max effort using paddles and buoy
Recover 2:00
Begin each effort from a dive if possible
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.
10 x 30 seconds max effort
Recover 2:00
Use a trainer utilizing heavy tension
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.
10 x 30 seconds max effort
Recover 2:00
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.
10 x 30 seconds max effort
Recover 2:00
Drag factor is athlete’s choice
10-15 minutes cool down.

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