SS TT/3S Bike LI or TT 1-12-14

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SWIM (SS)
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.
1000m TT
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
SS
20M TT
3S TT or LI
4X 6:00 on, 3:00 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.
3M TT
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 201: Better Compression for Faster Rowing
D
ynamic 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.
2k TT
10-15 minute cool down.

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