SS Tempo/TT 3S Bike 8-25-13

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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.
500y @ 1000y TT pace
10-15 minutes cool down

Bike (SS& 3S)
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.
30M TT
10-15 minutes cool down.

Run (SS)
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.
2 x 2M @ 90% of 2M TT pace
Hold splits within 1:00
Rest 5-10 minutes
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.
2 x 2k @ 85% of 2k TT pace
Hold splits within 0:30-1:00
Recover 5-10 minutes between efforts
10-15 minutes cool down.

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