Weekly Endurance Week III

M-W
Long Intervals 1:2
Swim (SS Tue, 3S Mon): 8-12 x 25m on 1:00, hold efforts within 2-3 seconds or foul
Bike (SS Tue, 3S Wed): 8-12 x 1/4M (400m), rest 1:00, hold efforts within 2-3 seconds or foul
Run (SS Tue, 3S Tue): 8-12 x 100m, rest 1:00, hold efforts within 2-3 seconds or foul
Row (SS Tue): 8-12 x 125m, rest 1:00, hold efforts within 2-3 seconds or foul
Foul: If any efforts fall outside of 2-3 second deviation, then 1 round of 50 burpees for time.

Thurs-Fri

Swim (SS Thu, 3S Fri): 6-8 x 200m on 3:00, hold efforts within 3-5 seconds
Bike (SS Thu, 3S Sun or T/TT): 4-6 x 2M, spin/rest 2:00, hold efforts within 3-5 seconds
Run (SS Thu, 3S Sat or T/TT): 4-6 x 800m, rest 2:00, hold efforts within 3-5 seconds
Row (SS Thu): 4-6 x 1000m, rest 2:00, hold efforts within 3-5 seconds

Sat-Sun

Swim (SS Sun, 3S Off): 400m TT
Bike (SS Sun, 3S Sun): 20M TT
Run (SS Sun, 3S Sat): 10M @ 85% 15k TT pace
Row (SS Sun): 60 minute TT

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