SS TABATA

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SWIM (SS)
5-10 Minutes Mobility
Episode 315: Great New Shoulder Fix-Internal Rotation Tack and Stretch
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Fist / Open Finish
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
8 x 20:10
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
Episode 267: MobRx for Lound, Creaky Knees
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Cycling: Pedaling Technique Drills on Rollers
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

8 x 20:10
Use stationary bike with wattage tool or similar that can hold load of 200+ watts
15-20 minutes warm down

RUN (SS&3S)
5-10 Minutes Mobility
Episode 293: Haiku Winner, Travel Ideas, And Your Feet
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Barefoot Running Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

8 x 20:10
Use treadmill set at 12% grade
0-30 seconds slower than 5k pace per mile, do not reduce speed
15-20 minutes warm down

ROW (SS)
5-10 Minutes Mobility
Episode 88: Desk Athlete Hip Rescue
Dynamic warm up
500m easy
5-10 minutes drill work:
“Fixing Common Rowing Errors” with Shane Farmer (Journal Preview)
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
8 x 20:10
10-15 minute cool down.

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