SS Long Interval/ 3S Swim 2-25-14

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SWIM (SS&3S)
5-10 Minutes Mobility
Episode 93: Coast Guard Rescue Swimmer Internal Rotation
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.
6X 6:00 on / 4:00 off
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 279: Mob Those Lower Leg Bits
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Ride 1-2 MPH Faster (Cycling Speed Spectrum)
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X 6:00 on / 4:00
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 220: Lower Leg Business
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.
6X 6:00 on / 4:00
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.
6X 6:00 on / 4:00 off
10-15 minute cool down.

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