SS Tempo/TT 3S Bike SI or TT 9-22-13

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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.
800m @ 85% 1000m TT pace
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.
30M TT
10-15 minutes cool down.
3S OR
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.
8M @ 85% of 10M TT pace
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.
5k TT
Damper setting is athlete’s choice
10-15 minutes cool down.

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