SS TT/ 3S Bike TT 3-2-14

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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.
1000m TT
10-15 minute cool down.

BIKE (SS& 3S)
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.
(SS)
10k TT
(3S)
15M TT
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.
5k TT
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.
2k TT
10-15 minute cool down.

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