SS Short Interval /3S Run 9-24-13

GetInline
Team SFCF Endurance
Headlands 100 miler‏
Pon 29:02.50
3 weeks after a 3 hour PR at Tamalpa Headlands 50K

Swim (SS)
5-10 minutes mobility
Episode 24: Ring Ready Shoulders: Seek Out the Corners
Dynamic warm up
500m easy swim
15-20 minutes drill work
Freestyle – High Hips
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
TABATA
8 rounds: 20 seconds on, 10 seconds recovery
All-Out Efforts
10-15 minutes cool down.

BIKE (SS)
5-10 minutes mobility
Episode 135: Badass American Cyclist Mobility–Levi Style
Dynamic warm up
1/2 mile spin warm up
10-15 minutes Drill Work
6 Drills to Improve Sprinting Speed
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
TABATA
8 rounds: 20 seconds on, 10 seconds recovery
All-Out Efforts
Use stationary bike with wattage tool or similar that can hold load of 200+ watts
10-15 minutes cool down.

Run (SS& 3S)
5-10 minutes mobility
Free Your Calcaneus
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Alternating Foot Pull
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
TABATA
8 rounds: 20 seconds on, 10 seconds recovery
All-Out Efforts
Use a treadmill set at 12% grade
0-30 seconds slower than 5k pace per mile
Do not reduce the speed
10-15 minutes cool down.
Row(SS)
5-10 Minutes Mobility
Pick an area the needs attention
Mobility WOD
Dynamic warm up
500m easy
5-10 minutes drill work:
The Stroke: Part 1 CrossFit Journal
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
TABATA
8 rounds: 20 seconds on, 10 seconds recovery
All-Out Efforts
Use meters or watts
10-15 minutes cool down.

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