SS Tempo/TT 3S Bike TT or Short Interval

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Mobility fit it in at all places during the day.
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 ā€“ Inner-Elbow Extension
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
1000m TT
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Pro Episode #8 ā€“ 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.
20M TT
3S Pick Short Interval or TT:
10 x 1/4M
Spin/recover 90 seconds
Hold splits within 2-3 seconds
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 272: 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.
10M TT
3S
8M @ 85% of 8M TT pace
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.
8k TT
10-15 minute cool down.

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