Week 9th December

08 Dec Week 9th December

Run:

Short Interval : 8 x 100m 30 sec rest

Long Interval : 6 x 600m 2min Rest

Tempo Run : 30mins @ 60-70%

Swim

Short Interval : 8 x100m Front Crawl 20 sec rest

Long Interval : 5 x 400m Front Crawl 20 sec rest

Tempo Swim : 15 mins @ 60-70%

Row

Short Interval : 12 x 100m 1:2 work to rest

Long Interval : 6 x 1500m 2 min rest

Temp Row : 20mins @ 60-70%