Monday, 10-24-11:C Long Intervals Day 1 Week 4

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

Choose ONE of the following sports:

Work:Rest 1:2

Swim (SS Mon, 3S Mon): 3 x 300m TT

Bike (SS Tue, 3S Tue): 3 x 5k TT

Run (SS Wed, 3S Wed): 3 x 1200m TT

C2 Row (SS Tue): 3 x 1500m TT

Post times to comments. Work:rest ratio of 1:2. Rest twice as long as it takes to complete each effort.

**Athletes riding in the Miami Gran Fondo do the following:

Bike: 8 x 1:30on/ rest 3 minutes. 70% efforts