Tuesday, 02-21-11: D Long Intervals Day 2 Week 6

3+ Hours Before or After CFNMB Strength & Conditioning WOD

"Sport (DAY)" refers to when a workout is designed/programmed to be performed within the week.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 3 x 300m TT, rest 3:00

Bike (TUE): 4 x 5k, spin/rest 5:00, deviate no more than +/- 3-5 seconds

Run (TUE): 4 x 1200m, rest 2:00, deviate no more than +/- 3-5 seconds

C2 Row (TUE): 4 x 1500m, rest 2:00, deviate no more than +/- 3-5 

seconds

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Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 4 x 200m TT, rest 2:00

Bike (WED): 3 x 5k, spin/rest 2:00, deviate no more than +/- 3-5 seconds

Run (TUE): 3 x 1M, rest 3:00, deviate no more than +/- 3-5 seconds

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