SS Long interval/ 3S Run 4-15-14

741
SWIM (SS)
5-10 Minutes Mobility

Episode 86: New Shoulder Mob Zulu: First Rib Love
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 6:00 on, 6:00 off
10-15 minute cool down

BIKE (3S)
5-10 Minutes Mobility
Episode 273: Lateral Elbow Pain/”Tennis Elbow”, “Kimura Elbow”
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
High cadence drills
F
ollow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X 6:00 on, 6:00 off
10-15 minute cool down.

RUN (SS& 3S)
5-10 Minutes Mobility
Episode 189: Rail Mobgression/Evironmental Opportunism + New Ankle Mob
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Ball of foot hops
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X 6:00 on, 6:00 off
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 166: Ninja Recovery and Some Shoulder & Hip Love
Dynamic warm up
500m easy
5-10 minutes drill work:
Tips From a Silver-Medalist Rower
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X 6;00 on, 6:00 off
10-15 minute cool down

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