SS Tempo/ 3S Swim TT 1-5-13

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SWIM (SS)
5-10 Minutes Mobility
Jill Miller Smashes Your Guts! (and psoas, and tacked down viscera, and matted down abdominals…) Part 2
Dynamic Warm up
500 easy swim
15-20 Minutes Drill Work
CrossFit Endurance Swimming: Body Alignment
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
1000m @ 85% 1200m TT pace
10-15 minute cool down.
3S
1000m TT
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 347: Stiffness Kills– New Anterior Hip Flossing Tweaks
Dynamic warm up
15-20 minutes Drill Work
Changing Gears
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
15M @ 85% 15M TT pace
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 151: The Runner/Split Jerk Dream Mob
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Running Drills Basics Collection
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
10k @ 85% 10k TT pace
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 334: Informed Freestyling Always
Dynamic warm up
500m easy
5-10 minutes drill work:
Quick Rowing Tips with Jason Khalipa
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
7k @ 85% 5k TT pace
10-15 minute cool down.

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