SS Long Interval “TOSH” 3S Run 2-9-14

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SWIM (SS)
5-10 Minutes Mobility
Episode 51: Unglue Yourself–Upper Body
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Freestyle – Flutter Kick Focus
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3 x (50 m/y, 100 m/y, 200 m/y)
Recover 1:1 work/recover ratio
No extra rest between rounds
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 97: Improved Hip Mobility for Better Squatting Tomorrow
Dynamic warm up
15-20 minutes Drill Work
Explosive Steep Climb Training Tips
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
20k TT
10-15 minute cool down.3 x (1/2M, 1M, 2M)
Recover 1:1 work/recover ratio
No extra rest between rounds

RUN (SS& 3S)
5-10 Minutes Mobility
Episode 341: Runner’s Shoulders
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Pose-Running Drills: Lean and Pull
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3 x (200m, 400m, 600m)
Recover 1:1 work/recover ratio
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Pick an areas that needs attention MWOD
Dynamic warm up
500m easy
5-10 minutes drill work:
Concept 2 Rowing Techniques
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3 x (200m, 400m, 600m)
Recover 1:1 work/recover ratio
No extra rest between rounds.
10-15 minute cool down.

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