SS Long Interval/3S rest day 9-12-13

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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.
6-8 x 200m on 3:00
Hold splits within 3-5 seconds
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.
6-8 x 3k
Spin/recover 3:00
Hold splits within 3-5 seconds
10-15 minutes cool down.

Run (SS)
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.
3-5 x 1000
Recover 3:00
Hold splits within 3-5 seconds.
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.
3-5 x 1200m
Recover 3:00
Hold splits within 3-5 seconds,
Damper setting is athlete’s choice
10-15 minutes cool down.

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