SS Short Interval/ 3S rest day 9-19-13

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This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.

Swim (SS)
5-10 minutes Mobility
Think of the Most Painful Mob Ever, Now Think of a Little Worse
Dynamic warm up
500m easy swim
15-20 minutes drill work
CrossFit Endurance Swimming: Hand Lead
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
6:00 of 25m sprints on 0:30, recover 3:00
4:00 of 25m sprints on 0:30, recover  2:00,
2:00 of 25m sprints on 0:30
10-15 minutes cool down

Bike (SS)

10-15  Minutes Mobility
Episode 313: Improving Ankle Range, Super Friend Addition
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.
6:00 of 400m sprints on 1:00, recover 3:00
4:00 of 400m sprints on 1:00, recover 2:00
2:00 of 400m sprints on 1:00
10-15 minutes cool down.

Run (SS)
5-10 Minutes Mobility
Episode 270: MobRx for Shin Splints
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Ball of Foot Hops w/ Forward Lean
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6:00 of 100m sprints on 0:30, recover 3:00,
4:00 of 100m sprints on 0:30, recover  2:00
2:00 of 100m sprints on 0:30
10-15 minutes cool down.

Row(SS)
5-10 Minutes Mobility
Episode 329: Pumpkin Patch Back, Halloween Herniation? Part 2
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.
6:00 of 125m sprints on 0:30, recover 3:00
4:00 of 125m sprints on 0:30, recover  2:00
2:00 of 125m sprints on 0:30
Damper setting is athlete’s choice
10-15 minutes cool down.

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