SS Short TOSH/ 3S Run 10-8-13


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CFFP Crew at Glen Doherty Memorial 5K/10K
Congrats to Grace winning her age group by 20:00!!
And a 1:00 PR!
Short TOSH:
Work:Rest of 1:1. Rest exactly as long as it takes to perform the given distance in a set. For example, run 200m in 35 seconds, recover 35 seconds, run 400m in 1:20, recover 1:20, etc.

SWIM (SS)
5-10 Minutes Mobility
The Beauty Queen, First Rib Overhead Mob of Death
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Position 11 for Two
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3 x (25m/y + 50m/y + 100m/y)
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 334: Informed Freestyling Always
Drill Work
Pick 3 cycling drills to complete 3 rounds each.
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
3 x (1/4M + 1/2M + 1M)
10-15 minute cool down.

RUN (SS& 3S)
5-10 Minutes Mobility
Episode 350: Tack And Floss: Heel Cord Edition
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Leaning Wall Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3 x (100m + 200m + 400m)
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
A Better Upper Back Extension-izer
Dynamic warm up
500m easy
5-10 minutes drill work:
The Importance of Stroke Rate
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3 x (125m + 250m + 500m)
10-15 minute cool down.

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