SS Short Interval/3S Run 12-10-13

Screen Shot 2013-12-08 at 6.10.54 PM
Ready to Run Progression 3
SWIM (SS)
5-10 Minutes Mobility
Seriously. Do This Yesterday. One of My All Time Shoulder Fixes
500 easy swim
15-20 Minutes Drill Work
Freestyle First Breath
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 291: Elbow Pain and Grody-Tacked Down Forearms
15-20 minutes Drill Work
Climbing Drills: Powerful and Balanced Cycling
8 x 1/4M TT
Spin/recover 2:00
10-15 minute cool down.

RUN (SS&3S)
5-10 Minutes Mobility
Episode 293: Haiku Winner, Travel Ideas, And Your Feet
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Stable Arm Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
SS
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 289: Head Positioning and The Closed Jaw Circuit Part 2
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing and Improve Your WOD’s
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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