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)