SS Long Interval/ 3S Run 10-1-13

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SWIM (SS)
5-10 Minutes Mobility
The 500th Video; Great Sub-Scap Shoulder Smash Drill
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Sliced Hand Exit
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
5 x 200m on 3:00
Hold splits within 3-5 seconds.
10-15 minute cool down.

BIKE (SS)
5-10 minutes mobility
It’s Not Just Absolute Position, It’s Stability as Well
Dynamic warm up
1/2 mile spin warm up
10-15 minutes Drill Work
Pick drills that target an area that needs attention
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
3 x 2k
Spin/rest 3:00
Hold splits within 3-5 seconds
10-15 minutes cool down.

Run (SS& 3S)
5-10 minutes mobility
Episode 220: Lower Leg Business
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Forward Lunge Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3 x 800m
Recover 3:00
Hold splits within 3-5 seconds
10-15 minutes cool down.

Row(SS)
5-10 Minutes Mobility
High Hamstring Gnar, Trigger Points, and Up Stream/Down Stream
Dynamic warm up
500m easy
5-10 minutes drill work:
Row Technique Refinements
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
3 x 1000m
Recover 3:00
Hold splits within 3-5 seconds.
10-15 minutes cool down.

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