SAMPLE WORKOUT #1

SC – distance:

2 x 400 @ 5:00 (Light resistance) (10)
2:00
4 x 200 @ 2:30 (medium resistance) (10)
2:00
8 x 100 @ 1:30 (medium resistance) descend 1-4/ 5-8 to fast (12)
*go right into……
8×50 @ :45 (No X1-PRO) hard (6)

10 x Breakouts (highest resistance) (10)

 

LC – distance:

9 x 100 @ 1:30 (light resistance) descend 1-3, 4-6, 7-9 (13:30)
2:00
9 x 50 @ 1:00 (medium resistance) hard (9)
*go right into……
3 x 100 @ 1:15 (no X1-PRO) hard (3:45)

10 x Breakouts (highest resistance) (10)

 

SC sprint:

12 x 50 @ 1:00 (light resistance) (12)
2:00
24 x 25 @ :40 (high resistance) hard (4 fr/4 stroke) (16)
*go right into……
6 x 50 @ :45 (no X1-PRO) hard (4:30)

10 x breakouts (highest resistance) (10)

 

LC sprint:

6 x (4 x 50) @ 1:05, 1:00, :55, :50, :45, :40 (light resistance) (21)
2:00
6 x 50 @ 1:00 (light resistance) “all out” no more than 4 breaths (6)
*go right into……
4 x 50 @ :45 (no X1-PRO) hard (3)

10 x breakouts (highest resistance) (10)