SS Short Interval /3S Swim 10-18-13

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Mt. Whiteface Summit
SWIM (SS& 3S)

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.
10-15 x 50m on 1:00
Hold splits within 2-3 seconds
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
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.
10 x 1/4M, spin/rest 90 seconds, hold splits within 2-3 seconds
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.
10 x 200m
Recover 90 seconds
Hold splits within 2-3 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.
10 x 250m
Recover 90 seconds
Hold splits within 2-3 seconds
10-15 minute cool down.

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