Weekend Endurance Workout

Saturday

Choose 1 sport:

Swim

5-10 minutes mobility
Dynamic warm up
500m easy swim
10-15 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
400m @ 85% of 400m TT pace
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.
8k @ 90% of 8k TT pace
easy 1,000 m cool down

Sunday

Choose 1 sport:

Run

5-10 minutes mobility
Dynamic warm up
800m easy jog

3X running drill of choice 1
3 X running drill of choice 2
Follow each drill set with 3 sprints < 100m 80%, 90%, and 100%.
Recover completely and begin workout.
10 mile time trial
Cool down

Bike

5-10 minutes Mobility
Dynamic Warm up
5-10 minutes drill work
3 X 3 different  Cycling drills of choice with brief (100-200m) spin increasing to sprint between each.
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
12miles @ 85% of 12mi TT pace
easy 1 mile cool down

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