SS Tempo/TT/ 3S Run 12-15-13

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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.
10:00 @ 85% Effort
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
30 Minutes @ 85% Effort
10-15 minute cool down.

RUN (SS)
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.
45:00 @ 85% Effort
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.
3 x 1500m
Recover 3:00
Hold efforts within 3-5 seconds
10-15 minute cool down.

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