Skill / Drill
15min Running Drills

WOD
Swim: 1000y @ 1500y TT pace
Run: 2-3 x 5k @ 10k TT pace or faster, rest 5:00-15:00, hold efforts within 1:00-2:00
C2 Row: 10k @ 90% of 10k TT pace

Post WOD : CFE STRENGTH & CONDITIONING RECOVERY

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this)3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.