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.
10:00 @ 85% Effort
Record distance covered.
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.
30 Minutes @ 85% Effort
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
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
45:00 @ 85% Effort
3S
10M TT
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:
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
20:00 @ 85% Effort
10-15 minute cool down.
