SWIM (SS)
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.
3X 3:00 on / 3:00 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
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3X 3:00 on / 3:00 off
10-15 minute cool down.
RUN (SS& 3S)
5-10 Minutes Mobility
Episode 220: Lower Leg Business
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3X 3:00 on / 3:00 off
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:
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3X 3:00 on / 3:00 off
10-15 minute cool down.
