SS Short Interval/ 3S Swim 1-7-13

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Debbie Steingesser, Yogi WOD
Basic Breathing For Athletes Progression 2
SWIM (SS&3S)
5-10 Minutes Mobility
Episode 80: Best Shoulder Mob Ever
Dynamic Warm up

500 easy swim
15-20 Minutes Drill Work
Freestyle – Ankle Pull Buoy
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
6x 1:00 on,1:00 off
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 172: Choose Your Own Pain Ball Adventure
Dynamic warm up
15-20 minutes Drill Work
Never Get Dropped! 5 Climbing Tips
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
6x 1:00 on,1:00 off
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 26: Hips and Seppuku: Psoas and Hip Soft Tissue Mob
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Trail or distance run- low pulls
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X 1:00 on,1:00 off
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 201: Better Compression for Faster Rowing
Dynamic warm up
500m easy
5-10 minutes drill work:
Catch Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X 1:00 on,1:00 off
10-15 minute cool down.

 


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