SS Tempo/TT 3S Bike SI or TT 8-11-13

Screen Shot 2013-08-10 at 8.05.30 PM
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.
800y TT
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.
15M TT
OR
SI (3S)
9-12 x (1:00 on, 1:00 off)
10-15 minutes cool down.

Run (SS)
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.
5M @ 90% of 10k TT pace
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.
8k @ 85% of 10k TT pace
Drag factor is athlete’s choice
10-15 minutes cool down.

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