Friday, 08-19-11:Long Intervals Day 2 Week 11

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Thu, 3S Sun or T/TT): 4-8 x 200m on +/- 2:45 (scale in :15 as needed), hold efforts within 3-5 seconds

Bike (SS Thu, 3S Fri): 3-7 x 5 min, 3:00-4:00 spin/rest, hold highest average distance possible across all efforts

Run (SS Thu, 3S Sat or T/TT): 2-4 x 1M, rest 5:00, hold efforts within 5-10 seconds

C2 Row (SS Thu): 2-4 x 2k, rest 5:00, hold efforts within 5-10 seconds

Post sport, times and/or distances to comments.