Saturday, 19 December 2015

Swim WOD with Carol 🙂

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 1000m Tempo starting at 80% of 1000m TT descending pace every 250m

Bike (SUN): 20K Tempo starting at 80% of 15K TT descending pace every 5K (3.1miles)

Run (SUN): 10K Tempo starting at 80% of 8K TT descending pace every 2.5K (1.5miles)

Row (SUN): 8K Tempo starting at 80% of 5K TT descending pace every 2K

Ruck (SUN): 10K Tempo starting at 80% of 8K TT descending pace every 2.5K (1.5miles)

*Warm up appropriately

*Descend = get faster as you go!

 

Multi-Sport Endurance Workout

Run (SAT): 10K Tempo starting at 80% of 8K TT descending pace every 2.5K (1.5miles)

Swim (SUN): 1000m Tempo starting at 80% of 1000m TT descending pace every 200m