SS Short Interval/ 3S Bike 1-23-14

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SWIM (SS)
5-10 Minutes Mobility
Episode 216: Games Workout #3 Prep, Upper Body
Dynamic Warm up

500 easy swim
15-20 Minutes Drill Work
Balance Catch Progression
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
6x :30 on / :30 off
10-15 minute cool down.

BIKE (SS&3S)
5-10 Minutes Mobility
Pro Episode #7 – Solving Problems of The Bike Part 1: Hip Function
MWOD Pro required
Dynamic warm up

15-20 minutes Drill Work
Climbing Drills: Powerful and Balanced Cycling
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
8x :30 on / :30 off
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 341: Runner’s Shoulders
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Stable Arm Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X :30 on / :30 off
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 28: Better Rowing: High Hamstrings Part 1
Dynamic warm up
500m easy
5-10 minutes drill work:
Common Rowing Technique Errors
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X :30 on / :30 off
10-15 minute cool down.

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