SAMPLE WORKOUT #2
SC – distance:
4 x (6 x 100) @ 1:30, 1:25, 1:20: 1:15 (light resistance) descend (33)
2:00
6 x 100 @ 1:30 (light resistance) fly (9)
*go right into……
10 x 25 @ :30 (no X1-PRO) fast (5)
10 x breakouts (highest resistance) (10)
LC – distance:
4 x 400 @ 6:00 (light resistance) (24)
2:00
10 x 50 @ 1:00 (medium resistance) hard (10)
*go right into……
3 x 200 @ 2:30 (no X1-PRO) 80% (7:30)
10 x breakouts (highest resistance) (10)
SC sprint:
8 x 50 @ :50 (light resistance) (6:40)
8 x 50 @ 1:00 (medium resistance) (8)
8 x 50 @ 1:15 (high resistance) (10)
2:00
8 x 25 @ :30 (light resistance) hard (4)
8 x 25 @ :45 (medium resistance) hard (6)
8 x 25 @ 1:00 (high resistance) hard (8)
*go right into……
4 x 50 @ :45 ( no X1-PRO) hard (3)
10 x breakouts (highest resistance) (10)
LC sprint:
4 x 100 @ 2:00 (light resistance) hard (8)
2:00
12 x 50 @ 2:00 (medium resistance) fast (24)
*go right into……
4 x 50 @ :45 (no X1-PRO) hard (3)
10 x breakouts (highest resistance) (10)