SS Short Interval/3S OFF 11-29-13

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SWIM (SS)
5-10 Minutes Mobility
Episode 101: Shoulder Relationships–Soft Tissue
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle– Power Elbow
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
15 x 25m TT, recover 1:00
10-15 minute cool down.
BIKE (SS)
5-10 Minutes Mobility
Episode 285: Sliding Surfaces; Ankle Range of Motion Case Study Part 1
15-20 minutes Drill Work
Pedal Stroke Tracking – Efficient vs nonEfficient
6 x (2:00 on, 1:00 off)
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 194: Why Do You Hate Your Calfs?
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Hold Your Pose While Falling
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
10 x 200m, recover 2:00
Deviate no more than 2-3 seconds.
10-15 minute cool down.
If you raced a 5K on Thanksgiving Strength& Recovery set

ROW (SS)
5-10 Minutes Mobility
Episode 329: Pumpkin Patch Back, Halloween Herniation? Part 2
Dynamic warm up
500m easy
5-10 minutes drill work:
Technique Refinement
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
Perform each interval at just short of maximal effort.
5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
10-15 minute cool down.

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