SS TABATA/3S Rest Day 2-13-14

SWIm
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.
8 x 20:10
Use  open water when possible.
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.
8 x 20:10
Use stationary bike with wattage tool or similar that can hold load of 200+ watts.
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
Pose-Running Drills: Lean and Pull
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
8 x 20:10
Use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed!
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Pick an areas that needs attention Mobility WOD
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.
8 x 20:10
On C2 use meters or watts.
10-15 minute cool down.

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