SS Short Interval/ 3S Swim 1:1 Work:Recovery Ratio

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SWIM (SS&3S)
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.
10-15 x 50m on 1:00
Hold splits within 2-3 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.
6 x 1/2M
Work:rest 1:1
Hold splits within 3-5 seconds,
10-15 minutes cool down.

Run (SS)
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.
4 x 400m
Work:recovery 1:1
Hold splits within 2-3 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.
4 x 500m
Work:recovery 1:1
Hold splits within 2-3 seconds
10-15 minutes cool down.

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