SS Short Interval/ 3S Rest Day

SAB_SunsetPistol_th
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.
10 x 30 seconds max effort
Use paddles and buoy.
Recover 2:00
Begin each effort from a dive.
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.
10 x 30 seconds max effort.
Recover 2:00
Use a trainer/erg utilizing heavy tension
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.
10 x 30 seconds max effort.
Recover 2:00
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.
10 x 30 seconds max effort.
Recover 2:00
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