SS Short Interval/ 3S Run 8-27-13

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Swim (SS)
5-10 minutes Mobility
Episode 18: Free Your Scap, Free Your Mind
Dynamic warm up
500m easy swim
15-20 minutes drill work
Single Arm Drill
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
75m TT, recover 2:00
10-20 x 50m on 1:00
Hold all times within 2-3 seconds
10-15 minutes cool down

Bike (SS)
10-15  Minutes Mobility
Pro Episode #8 – Solving Problems of The Bike Part 2: Ankle Function
(Pro subscription required)
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.
1k TT, spin/recover 3:00
6-8 x 400m  recover 2:00
Hold all times within 2-3 seconds
10-15 minutes cool down.

Run (SS& 3S)
5-10 Minutes Mobility
Episode 220: Lower Leg Business
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Jump Rope Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
400m TT
Recover 2:00
6-8 x 200m
Recover 1:30
Hold all times within 2-3 seconds.
10-15 minutes cool down.

Row(SS)
5-10 Minutes Mobility
Episode 166: Ninja Recovery and Some Shoulder & Hip Love
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.
500m TT
Recover 2:00
6-8 x 250m
Recover 1:45
Hold all times within 2-3 seconds
10-15 minutes cool down.

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