SS Short Interval/ 3S Bike 3-6-14

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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
Building a Longer Stroke
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X 200m
Recover 2:00
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
Quick Cycle Training Tips – Improve Your Fitness Fast
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
(SS)
4 X 200m
Recover 2:00
(3S)
3x200m
Recover 2:00
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 75: Your Inside Psoas Bits, World Record?
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Efficient Running: Cadence Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X 200m
Recover 2:00
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 187: Death by Chair. How Much Do Actually Sit?
Dynamic warm up
500m easy
5-10 minutes drill work:
Fixing Common Rowing Errors” with Shane Farmer
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X 200m
Recover 2:00
10-15 minute cool down.

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