Endurance WOD for Thursday April 18th:

Choose 1 sport:

Swim

5-10 minutes mobility
Dynamic warm up
500m easy swim

5-10 minutes drill work:
3X 3 different swimming drills of choice. Swim Drill examples
Follow drill sets with 3 sprints <50m 80%, 90% and100%
Recover completely and begin workout

TABATA
8 x 20:10
20 seconds all out 10 seconds recovery for 8 rounds.
Use pool or open water
easy 800 cool down

Rowing

5-10 minutes mobility
dynamic warm up
15-20 minutes drill work
Quick Fixes To Improve Rowing — Brian MacKenzie

Follow with 3 sprints < 100m 80%, 90%, and 100%.
Recover completely and begin wod.

TABATA
8 x 20:10
20 seconds all out 10 second recovery for 8 rounds.
Use meters or watts
Easy 1,000 cool down

Endurance is patience concentrated.

Thomas Carlyle

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