Friday, 11-25-11: C Long Intervals Day 2 Week 5

3+ Hours Before or After CFE Strength & Conditioning WOD

Swim (SS Thu, 3S Fri): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Bike (SS Thu, 3S Sat or Tempo): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Run (SS Thu, 3S Sun or TT): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

C2 Row (SS Thu): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Perform each set at 90% of maximal effort.

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