SAMPLE WORKOUT #4
SC – distance:
3 x (2 x 200) @ 2:45, 2:30, 2:15 (light resistance) (15)
2:00
4 x 100 @ 1:30 (light resistance) fl/bk, bk/br, br/fr, fr/fl (6)
*go right into……
10 x 25 @ :30 (no X1-PRO) fast (5)
10 x breakouts (highest resistance) (10)
LC – distance:
2 x 500 @ 8:00 (light resistance) (16)
2:00
10 x 50 @ 1:00 (medium resistance) hard (10)
*go right into……
2 x 200 @ 2:30 (no X1-PRO) 80% (5:00)
10 x breakouts (highest resistance) (10)
SC sprint:
6 x 50 @ 1:00 (light resistance) descend 1-3, 4-6 (6)
6 x 50 @ 1:00 (medium resistance) descend 1-3, 4-6 (6)
6 x 50 @ 1:30 (high resistance) descend 1-3, 4-6 (9)
2:00
6 x 25 @ :30 (light resistance) hard (3)
6 x 25 @ :45 (medium resistance) hard (4:30)
6 x 25 @ 1:00 (high resistance) hard (6)
*go right into……
4 x 50 @ :45 ( no X1-PRO) hard (3)
10 x breakouts (highest resistance) (10)
LC sprint:
8 x 75 @ 1:15 (light resistance) hard (10)
2:00
8 x 50 @ 2:00 (medium resistance) fast (16)
*go right into……
4 x 50 @ :45 (no X1-PRO) hard (3)
10 x breakouts (highest resistance) (10)