SS Tempo/TT 3S Brick12-22-13

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SWIM (SS)
5-10 Minutes Mobility
Episode 101: Shoulder Relationships–Soft Tissue
500 easy swim
15-20 Minutes Drill Work
Shoulder Breath
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
8 x 20:10
Use pool or open water
10-15 minute cool down.
500m TT

BIKE (SS)
5-10 Minutes Mobility
Episode 211: The Simple Five Way Shoulder
15-20 minutes Drill Work
Cycling Agility Tips
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
8 x 20:10
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 249: Improving Hip Extension (And Internal Rotation) for Running
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Cop Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
5k TT
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 269: On the Spot MobRx for Tight Hips
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.
5k TT
10-15 minute cool down.

3S BRICK
500m TT followed by 10M TT
For the “brick,”  make the transition from the swim to bike as sport-specific as possible.
Transition time is included in your wod time. Efficient transitions are KEY.

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