Run:
Short Interval: 6x200m 1:2 work to rest
Long Interval: 4x 800m 3 min rest
Time Trial: 5k
Row:
Short Interval: 8x 250m 1:2 work to rest
Long Interval: 6x 1000m 2 min...
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...
Run:
Short Intervals: 6 x 200m 1:2 Work to Rest
Long Intervals: 4 x 800m 3 min rest
Time Trial: 5km
Swim:
Short Intervals: 12 x 50m Front Crawl 20 sec Rest
Long Intervals: 5 x...