SS Tempo/TT 10-6-13

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Glen Doherty Memorial 5K/10K is today
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.
500m TT, recover 5:00
2 x 250m on 4:30 @ 5-10 seconds faster than 500m pace
10-15 minute cool down.

BIKE (SS)
Recovery day
Spend time working on mobility and drill work.
It’s Not Just Absolute Position, It’s Stability as Well
Drill Work

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.
5k @ 85% of 5k TT pace
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.
5K TT
10-15 minutes cool down.

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