SS Short Interval/ 3S Run 8-13-13

Screen shot 2013-06-09 at 4.14.14 PM
Swim (SS)
5-10 minutes Mobility
Pro Episode # 23 – Managing Problems of Position In Div. 1 Champion College Swimmers
(MWod Pro subscription needed)
Dynamic warm up
500m easy swim
15-20 minutes drill work
Freestyle – Sneaking Up on Air
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
10 x 50m TT with drag (cut shirt or shorts)
Recover  3:00
10-15 minutes cool down.

Bike (SS)
10-15  Minutes Mobility
MWod Fight Club Social Pressure Drill
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.
8 x 400m TT with 20-30 pound vest
Spin/recover 4:00
10-15 minutes cool down.

Run (SS& 3S)
5-10 Minutes Mobility
Episode 61: IT Band Hell, And Help…
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 100m TT with 10-20 lb vest
Recover 2:00
10-15 minutes cool down.

Row(SS)
5-10 Minutes Mobility
Episode 06: Sign the Papers Old Man
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 125m TT with 10-20lb vest
Recover 2:00
10-15 minutes cool down.

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