Skills & Drills Cadence Work, Week 1 WOD Choose one of the following All sports Tabata Swim : 20:10 x 8rnds Run : 20:10 x 8rnds Row : 20:10 x 8rnds .
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, … Continue reading Cycle B, Week 8 – T/TT
Skill / Drill 15 - 20min Running drillls WOD These intervals are to be done 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 hill sprint at speed. Swim: 10 x 30 seconds max … Continue reading Cycle B, Week 8 – SI