SS Tempo/TT or LI 8-4-13

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Swim (SS)
5-10 minutes Mobility
Episode 09: I Will Bend Like a Reed In the Wind
Dynamic warm up
500m easy swim
15-20 minutes drill work
Freestyle Pull-Buoy Balance
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
500m TT
10-15 minutes cool down.

Bike (SS LI)
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.
5:00 on, 2:30 recovery
6:00 on, 3:00 recovery
7:00 on
10-15 minutes cool down.

Run (SS& 3S)
5-10 Minutes Mobility
Episode 265/365: 100 Episodes Left Now Go Open Your Hips
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.
10k Tempo @ 85% of 10k TT
OR
Run (3S LI):
5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
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.
5:00 on, 2:30 recovery
6:00 on, 3:00 recovery
7:00 on
Drag factor is athlete’s choice
10-15 minutes cool down.

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