SS long Interval/ 3S Bike 1-30-14

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SWIM (SS)
5-10 Minutes Mobility
Episode 299: Improving Lateral Flexion of Your Flank Bits
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Power Elbow
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X 500m, recover 3:00
10-15 minute cool down.

BIKE (SS&3S)
5-10 Minutes Mobility
Pro Episode #8 – Solving Problems of The Bike Part 2: Ankle Function
MWOD Pro required
Dynamic warm up
15-20 minutes Drill Work
Ride 1-2 MPH Faster (Cycling Speed Spectrum)
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
4X 5k, recover 3:00
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 279: Mob Those Lower Leg Bits
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Wall Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X 1M, recover 3:00
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 29: Use Your TV to Time Your Pain: Hips and lower leg
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing and Improve Your WOD’s
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X 2k, recover 3:00
10-15 minute cool down.

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