Skill / Drill
15 – 20min Running drillls
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 effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible
Run: 10 x 30 seconds max effort, rest 2:00 between each rep
Row: 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice
>10min, Concentrate on hips for 5min. Remainder of time on athelete specific needs