SS Long Interval/ 3S Run 10-15-13

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Pre High Street Mile
Work:Rest 1:1 Recover the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

SWIM (SS)
5-10 Minutes Mobility
Episode 315: Great New Shoulder Fix-Internal Rotation Tack and Stretch
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Inner-Elbow Extension
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3 x (50m/y + 100m/y + 200m/y)
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Pro Episode #8 – Solving Problems of The Bike Part 2: Ankle Function
Pro membership needed info here
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 (1/2M + 1M + 2M)
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 272/365 TJ Murphy Edition and Hamstring Stiffness
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
50 Ups Drill Beginner Demo (25 each leg)
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3 x (200m + 400m + 600m)
3S RUN
3 x 1200m
Recover 2:00
Hold splits within 3-5 seconds
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 19: Making the Fran Metcon: Hips and Thoracic Prep
Dynamic warm up
500m easy
5-10 minutes drill work:
Rowing Uphill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3 x (250m + 500m + 750m)
10-15 minute cool down.

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