SS Tempo/3S Bike Tempo1-19-14

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SWIM (SS&3S)
5-10 Minutes Mobility
Episode 41: Improving Shoulder Organization & 3 min Challenge
Dynamic Warm up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Reach, Ride, and Grab
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.

BIKE (SS)
5-10 Minutes Mobility
Episode 69: Triple Extension Problems + Clown Ball Champion
Dynamic warm up
15-20 minutes Drill Work
3 High Intensity Climbing Techniques
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
10M @ 85% 10M TT pace
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 281: Runner’s Legs and Hip Extension
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Legs feel heavy during run?
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6M @ 80% 3M TT pace
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Always Be Mobilizing: Parkour Mob? Or Mob-Nat?
Dynamic warm up
500m easy
5-10 minutes drill work:
Rowing with Greater Intensity
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
5k @ 85% 2k TT pace
10-15 minute cool down.

 

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