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)