SS Long Interval/ 3S Run LI 8-6-13

Di & Rex
Team SFCF Endurance Little Athletes
Swim (SS)
5-10 minutes Mobility
Episode 335: Tunnel Backwards To Improve Overhead
Dynamic warm up
500m easy swim
15-20 minutes drill work
Freestyle – Flutter Kick Fix
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
4-6 x 2:00 TT
Recover 4:00
10-15 minutes cool down.

Bike (SS)
10-15  Minutes Mobility
Pro Episode #7 – Solving Problems of The Bike Part 1: Hip Function
(MWOD subscription needed)

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.
7 x 3:00
Spin/recover 3:00
Hold highest average distance  across all sets.
10-15 minutes cool down.

Run (SS& 3S)
5-10 Minutes Mobility
Episode 194/365 Why Do You Hate Your Calfs?
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.
(SS)
3 x 1200m
Recover 3:00
Hold efforts within 3-5 seconds.
(3S)
                        5 x 600m
Recover 2:00
Hold all efforts within 2-3 seconds
10-15 minutes cool down.

Row(SS)
5-10 Minutes Mobility
Episode 201: Better Compression for Faster Rowing
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 x 1500m
Recover  3:00
Hold efforts within 3-5 seconds.
Drag factor is athlete’s choice
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