Track Workout:

3 rounds: 3x600m with 45sec rest between intervals and 4min rest between rounds

Total: 5400m

Track Workout Details:

Run 600m, rest 45sec, run 600m, rest 45sec, run 600m rest 4min, run 600m, rest 45sec…

Pace details to come…

Row Workout:

1000m, rest 1min, 800m, rest 3min

1000m, rest 1min 600m, rest 3min

1000m, rest 1min 400m, rest 3min

1000m, rest 1min 200m, rest 3min

Row Workout Details

1000s at moderate intensity (2000m PR pace plus 10-15sec/500m

800, 600, 400, 200 at hard intensity (2000m PR pace plus 0-10sec/500m

As example: 2000m PR = 7min then moderate pace/500m = 1:55-2:00min (1:45+10-15sec).

Row Workout Details: Row 1000m, rest 1min, row 800m, rest 3min, row 1000m, rest 1min…

Swim Workout

100 warm up

4×50 w/30sec rest (50 kick, 50 drill, repeat)
3×100 w/ 40sec rest (kick with fins)
4×50 w/ 30sec rest (3/5 breathing pattern)
3×100 w/ 40sec rest (50 easy pull, 50 max effort swim)
4×50 w/ 30sec rest (reduce stroke count by 50 most to least)
3×100 w/ 40sec rest (kick with fins)
4×50 @ w/ 30sec rest (swim with fins: odds are sprints, evens are recovery)
100 cool down

Total: 1900

As always our track, swim and row workouts come courtesy of Coach Chris Henshaw from the NClabs site.

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.