SS “Short TOSH”/3S Rest Day 8-22-13

Screen Shot 2013-07-09 at 9.43.38 AM

Short TOSH
Work:Rest 1:2
Example: Run 100m in 0:20, recover 0:20
Run 200m in 0:38, recover 0:38
Run 400m in 1:40, recover 1:40,
Run 100m in 0:21, recover 0:21, run 200m, etc.
No extra rest between rounds.
Swim (SS)
5-10 minutes Mobility
Episode 186: Tissue Beat Down
Dynamic warm up
500m easy swim
15-20 minutes drill work
Freestyle – High Hips
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
3 x (25m/y + 50m/y + 100m/y)
10-15 minutes cool down

Bike (SS)
10-15  Minutes Mobility
Low Back Ache Quick Test
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.
3 x (1/4M + 1/2M + 1M)
10-15 minutes cool down.

Run (SS&3S)
5-10 Minutes Mobility
Episode 167: Unglue That Heel Cord
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.
3 x (100m + 200m + 400m)
10-15 minutes cool down.

Row(SS)
5-10 Minutes Mobility
Episode 177: Mash Your Business
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 (125m + 250m + 500m)
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