Since we’re in flux bewtween cycles I’ve decided to create this post. I’m giving you choice. Be smart.

Don’t do more than 3 Endurance workouts this week, just pick and choose.

Short Interval (SI)

Swim: 10-20 x 50 on 1 min

Run: 6-12 x 200m w/ 2 min rest between

Row: 6-12 x 250 w/ 2 min rest between

Long Interval (LI)

Swim: 2 – 5 x 200 w/ 90sec rest

Run: 2 – 5 x 800m w/ 3 min rest

Row: 2-5 x 1000m w/ 3 min rest

Tempo / Time Trial (T/TT)

Swim: 500 TT (SS Sun, 3S Off)

Run: 5k T/TT