SS Long Interval/ 3S Run 3-18-14

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SWIM (SS)
5-10 Minutes Mobility
Episode 190: Super Chris Spealer + Internal Shoulder Rotation
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Sliced Hand Exit
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3X 750m
Recover 3:1
10-15 minute cool down.

BIKE (SS)
5-10 Minutes Mobility
Episode 135: Badass American Cyclist Mobility–Levi Style
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
5 Cycling Tips for Faster Time Trials
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
5X 1M
Recover 3:1
10-15 minute cool down.

RUN (SS& 3S)
5-10 Minutes Mobility
Episode 305: Solving Problems With The Tunnel: The Foot Strike
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
CrossFit Running – Stable Arm aka Gun Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
(SS)
4X 800m
Recover 3:1
(3S)
3X800m
Recover 3:1
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 201: Better Compression for Faster Rowing
D
ynamic warm up
500m easy
5-10 minutes drill work:
CrossFit Rowing Drill Series – Coach Shane Farmer & Athlete Jenny
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3X 800m, recover 3:1
10-15 minute cool down.

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