SS Tempo/TT/ 3S Run 9-1-13

Screen Shot 2013-07-03 at 6.44.52 PM

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.
800m TT Recover5:00
2 x 200m @ 5-10 seconds faster than 800m TT pace
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.
2 x 10mi @ 85% of 10mi TT pace
Spin/recover 5:00 between
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.
5mi TT
Recover 5:00
2 x 1mi @ 5k TT pace
Recover 2:00
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.
8k TT
Recover 5:00
2 x 2k @ 5k TT pace
Recover 2:00
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