SS TT/ 3S Swim TT 2-9-14

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SWIM (SS)
5-10 Minutes Mobility
Episode 05: Darth Shoulder
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
SS
800m TT
3S
1000m TT
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 89: Bro, Your Internal Rotation is Lacking
Dynamic warm up
15-20 minutes Drill Work
Cycling Tips: Strong, then Light!
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
20k TT
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 55: In and Out Your Hips, For Points!
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Paradiso Crossfit – Ball of the Foot (BOF) Hops with Lean Demo
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
15k TT
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 255: Creating Global Extension
Dynamic warm up
500m easy
5-10 minutes drill work:
The Perfect Rowing Stroke
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
10k TT
10-15 minute cool down.

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