SS Max Effort At Speed/ 3S Run 9-10-13

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Learning young
At Speed:
For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin hill sprint at speed.

Swim (SS)
5-10 minutes Mobility
Episode 310: Load Ordering the Chesticles, Dipping and Pressing Part 1
Dynamic warm up
500m easy swim
15-20 minutes drill work
3 Top Drills Dave Scott
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
10 x 30 seconds max effort
Use paddles and buoy
Recover 2:00
Begin each effort from a dive
10-15 minutes cool down

Bike (SS)
10-15  Minutes Mobility
Episode 304: Improving the Front Rack
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.
10 x 30 seconds max effort
Recover 2:00
Use a trainer/erg utilize heavy tension
10-15 minutes cool down.

Run (SS&3S)
5-10 Minutes Mobility
Episode 241: Sumo and Medial Chain Business
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Running Basics Collection
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
10 x 30 seconds max effort
Recover 2:00
10-15 minutes cool down.

Row(SS)
5-10 Minutes Mobility
Episode 329: Pumpkin Patch Back, Halloween Herniation? Part 1
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 30 seconds max effort
Recover 2:00
Damper setting is athlete’s choice
10-15 minutes cool down.

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