Run Workout:

3 x 800m w/ 2min rest between intervals

6 x 8sec sled sprints (pulls or pushes- grab a sled from the box) w/ 60sec rest between efforts

3 x 800 w/ 2min rest between intervals

6 x 8sec sled sprints (pulls or pushes) w/ 60sec rest between efforts

Run Workout Pacing:

Mile PR Time – 800m target time

5:00 –                  2:44-2:48

5:20 –                  2:53-2:56

5:40 –                  3:05-3:08

6:00 –                  3:15-3:18

6:20 –                  3:27-3:30

6:40 –                  3:37-3:40

7:00 –                  3:49-3:52

7:20 –                  4:01-4:04

7:40 –                  4:10-4:14

8:00 –                 4:20-4:24

8:30 –                 4:38-4:42

9:00 –                 4:56-5:00

Row Workout:

5 rounds

600m at moderate pace, 60sec rest, 2x100m max efforts with 100m easy recovery between intervals.

Total: 5000m

Row Workout Details:

Row 600m at mod pace, rest 60sec, row 100m at max effort, row 100m easy, row 100m at max effort, row 100m easy, row 600m at mod pace.

Row Pacing:

Moderate = 2000m PR pace plus 5-15sec

Swim Workout:

100 warm up

8×50 w/ 30sec rest (25 dolphin kick w/o fins/25 drill)

200 pull w/ 30sec rest

200 kick w/ fins w/ 30sec rest

8×25 w/ 20sec rest (odds easy; evens: max effort from a dive)

150 pull w/ 30sec rest

150 kick w/ fins w/ 30sec rest

6×25 w/ 20sec rest (odds easy; evens: max effort from a dive)

100 pull w/ 30sec rest

100 kick w/ fins w/ 30sec rest

4×25 w/ 20sec rest (odds easy; evens: max effort from a dive)

50 pull w/ 30sec rest

50 kick w/ fins w/ 30sec rest

2×25 w/ 20sec rest (odds easy; evens: max effort from a dive)

100 cool down

Total: 2100