SS Long Interval/ 3S Rest Day 10-10-13

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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.
5 x (75m@ 90%, 25m easy)
The easy 25m is the rest for each set
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.
5 x 2M
Spin/recover 2:00
Hold splits within 3-5 seconds
10-15 minute cool down.

RUN (SS)
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 800m
Recover 2:00
Hold splits within 3-5 seconds
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 1000m
Recover 2:00
Hold splits within 3-5 seconds
10-15 minute cool down.

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