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