SAMPLE WORKOUT #3
SC – distance:
1 x 800 @ 12:00 (light resistance) (12)
1 x 600 @ 9:00 (light resistance) (9)
1 x 400 @ 6:00 (light resistance) (6)
3 x 200 @ 3:00 (medium resistance) (3)
*go right into……
3 x 200 @ 2:15 (no X1- PRO) hard (6:45)
10 x breakouts (highest resistance) (10)
LC – distance:
9 x 200 @ 3:00 (light resistance) descend 1-3, 4-6, 7-9 (27)
2:00
5 x 100 @ 2:00 (medium resistance) (10)
2:00
8 x 50 @ 1:00 (medium resistance) stroke/ no free (8)
*go right into……
5 x 100 @ 1:20 (no X1-PRO) hard (6:40)
10 x breakouts (highest resistance) (10)
SC sprint:
4 x 100 @ 2:00 (medium resistance) stroke – hard (8)
1:00
4 x 50 @ 1:30 (medium resistance) stroke – hard (6)
1:00
8 x 25 @ 1:00 (high resistance) stroke – all out (8)
*go right into……
8 x 50 @ :40 (no X1-PRO) hard (5:20)
10 x breakouts (highest resistance) (10)
LC sprint:
3 x 100 @ 1:45 (light resistance) stroke (5:15)
3 x 100 @ 2:00 (medium resistance) stroke (6)
3 x 100 @ 2:30 (medium resistance) free/ fast (7:30)
2:00
3 x 50 @ 2:00 (medium resistance) stroke/ fast (6)
3 x 50 @ 2:30 (heavy resistance) stroke/ fast (7:30)
3 x 50 @ 3:00 (heavy resistance) free all out (9)
*go right into……
6 x 50 @ 2:00 (no X1-PRO) all out (12)
10 x breakouts (highest resistance) (10)