SS Short Interval 3S Run 10-22-13

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SWIM (SS)
5-10 Minutes Mobility
Episode 282: Shoulder Range and Positional Inhibition
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Balance Catch Progression
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
15 x (25m TT, 25m Easy)
10-15 minute cool down.
BIKE (SS)
5-10 Minutes Mobility
Episode 296: Long Car Drive Recovery, Do This First Thing
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.
8 x 1/4M TT
Spin/recover 2:00
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 318: Knee Pain On Stairs or Hills
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
High Knees
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4 x 400m
Recover 90 seconds
Hold splits within 2-3 seconds
3S
6 x 400m
Recover 90 seconds
Hold splits within 2-3 seconds
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 329: Pumpkin Patch Back, Halloween Herniation? Part 1
Dynamic warm up
500m easy
5-10 minutes drill work:
The Catch Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4 x 500m
Recover 90 seconds
Hold splits within 2-3 seconds
10-15 minute cool down.

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