- 50 swim / 50 kick / 50 pull / 50 swim
- 3x100 w/ :20 rest
- 4x50 catchup drill w/ :10 rest
- 3x100 w/ :20 rest
- 50 cool down
Swim #2:
- 200m warmup
- 4x100 w/ :20 rest (25 FAST/75 smooth)
- 6x50 pull w/ :10 rest
- 200 cool down
Bike Interval: 3x 6K (2K moderate/2K sprint/ 2K moderate)
Note: Leathem-Woodroffe-Fallowfield-Merivale-Leiken loop is 6K
Bike LSD: 35K easy
Run Tempo: 2K warmup / 2K tempo / 1K cooldown
Run LSD: 8K easy
S&C #1:
Front Squat x 5, up to max load
For time, 5 rounds of:
5 pushups
10 situps
15 air squats
S&C #2: 100 Double-unders or 200 skips
S&C #3: For time, 5 rounds of:
3 vertical jumps 3 squats 3 long jumps
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