SS Tempo/TT 3S Bike TT 12-29-13

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SWIM (SS)
5-10 Minutes Mobility
Episode 102: Shoulder Relationships 2: The movers
500 easy swim
15-20 Minutes Drill Work
Freestyle – Beginner – Head Lead Front Balance
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
500m TT
10-15 minute cool down.

BIKE (SS& 3S)
5-10 Minutes Mobility
Episode 306: Set Up the Knee “Hinge” Joint So That It Will Actually Hinge
Dynamic warm up
15-20 minutes Drill Work
Road Cycling Tip – Perfect Pace
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
5M TT
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 61: IT Band Hell, And Help…
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Barefoot warm up for running
10k TT
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 76: World Rowing Champs Need Thoracic Mobility Too
Dynamic warm up
500m easy
5-10 minutes drill work
CrossFit – Tips From a Silver-Medalist Rower
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
5k TT
10-15 minute cool down.

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