Weekly Endurance WOD V

M-W

Swim (SS Tue, 3S Mon): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible
Bike (SS Tue, 3S Wed): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run (SS Tue, 3S Tue): 10 x 30 seconds max effort, rest 2:00 between each rep
Row (SS Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice
At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin rep at speed.

Thurs-Fri

Swim (SS Thu, 3S Fri or Sun TT): 4-6 x 2:00 on, 2:00 off
Bike (SS Thu, 3S Sun immediately after Swim TT), 6-8 x 2:00 on, 2:00 off
Run (SS Thu, 3S Sat or Tempo): 6-8 x 2:00 on, 2:00 off
Row (SS Thu): 6-8 x 2:00 on, 2:00 off
Maintain highest average distance possible across all sets. 

Sat-Sun

Swim (SS Sun, 3S Sun): 500m TT followed immediately by Bike LI (6-8 x 2:00 on, 2:oo off)
Bike (SS Sun, 3S Off): 10M TT
Run (SS Sun, 3S Sat): 10k @ 13.1M TT pace
Row (SS Sun): 8k TT

Strength and Conditioning Recovery:
This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed.
3 sets with light to medium weight of:
GHD Sit ups, 15 reps (extend knees aggressively)
GHD Hip Extensions, 15 reps
KB/DB Swings, 15 reps
Bench Press, 15 reps
Pull ups, 15 reps
Remember, this is a recovery tool and is not a timed workout.
 If not performing CFE S&C WOD, then follow up endurance with S&C Recovery.

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