Wednesday, 09-22-11: B Mid-Week 4

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

Swim (SS Mon, 3S Mon): 1 x 400m TT, rest 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds

Bike (SS Tue, 3S Tue): 1 x 5k TT, spin/rest 5:00, 2-4 x 2k, rest 1:30, hold 2k efforts within 3-5 seconds

Run (SS Wed, 3S Wed): 1 x 1M TT, rest 5:00, 2-4 x 600m, rest 1:30, hold 600m efforts within 2-3 seconds

Row (SS Tue): 1 x 2k TT, rest 5:00, 2-4 x 500m, rest 1:30, hold 500m efforts within 2-3 seconds

Post sport and times to comments.