SS Tempo/3S Swim TT 3-23-14

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SWIM (SS)
5-10 Minutes Mobility
Episdoe 178: Flexion + External Rotation Analogs
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.
(SS)
1600m @ 80% 1200m TT pace
(3S)
1200m TT
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.
15M @ 80% 10M TT pace
10-15 minute cool down.

RUN (SS)
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.
10k @ 80% 5k TT pace
10-15 minute cool down

ROW (SS)
5-10 Minutes Mobility
Episode 201: Better Compression for Faster Rowing
Dynamic warm up
500m easy
5-10 minutes drill work:
CrossFit Rowing Drill Series – Coach Shane Farmer
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
5k @ 80% 2k TT pace
10-15 minute cool down.

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