SS Short TOSH/3S Run 12-3-13

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Ready to Run Progression 2
SWIM (SS)
5-10 Minutes Mobility
Episode 304: Improving the Front Rack
500 easy swim
15-20 Minutes Drill Work
Freestyle – Above-Speed Catch
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3 x (25m/y + 50m/y + 75m/y)
Work:rest 1:1
For example if it takes :30 to swim 25m recover :30, if it takes :50 to swim 50m recover :50, if it takes 1:30 to swim 75m rest 1:30 and begin next round.
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 285: Sliding Surfaces; Ankle Range of Motion Case Study Part 2
15-20 minutes Drill Work
Pick 3 cycling drills to complete 3 rounds each.
3 x (1/4M + 1/2M + 1M)
Work:Rest 1:1
10-15 minute cool down.

RUN (SS& 3S)
5-10 Minutes Mobility
Episode 249/365: Better Hip Extension in Running
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Fall drill for speed in running
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
SS
3 x (200m + 400m + 600m)
Work:Rest 1:1
3S
3 x 1200m
Recover 2:00
Hold splits within 3-5 seconds

ROW (SS)
5-10 Minutes Mobility
Episode 289: Head Positioning and The Closed Jaw Circuit Part 1
Dynamic warm up
500m easy
5-10 minutes drill work:
CrossFit – C2 Rower: Wattage Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
Perform each interval at just short of maximal effort.
3 x (250m + 500m + 750m)
Work:Rest 1:1
10-15 minute cool down.

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