SS Tempo/TT 3S Run 12-1-13

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Some outdoor rowing at SFCF
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.
1500m @ 85% of 1500m TT pace
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
20M @ 85% of 20M TT pace
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.
2 x 2M
Recover 5:00
Hold 2M splits within 0:30
10-15 minute cool down.

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.
2 x 3k
Recover 5:00
Hold 3k splits within 0:30
10-15 minute cool down.

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