Surge Elite Performance & Fitness – ENDURANCE
Warm-up
WARM: Warm-up (No Measure)
Dynamic Warmup
Endurance
BIKE: Metcon (Calories)
Warm-up 5 minutes at 5-6 intensity (scale is 1-10, 10 being an all out sprint)
Pyramid Intervals
Alternate sprints of 8-10 intensity with rest periods of 4 intensity
10 sec sprint, 50 sec rest
20 sec sprint, 40 sec rest
30 sec sprint, 30 sec rest
40 sec sprint, 20 sec rest
50 sec sprint, 10 sec rest
40 sec sprint, 20 sec rest
30 sec sprint, 30 sec rest
20 sec sprint, 40 sec rest
10 sec sprint, 50 sec rest
Repeat again if you’re feeling spicy for those Thanksgiving calories!
Cooldown 5-minutes at EZ pace (3-4 intensity)
Endurance
SWIM: Time Trial (Time)
It’s testing time!!! If you don’t do the test today (Thursday) ensure that you get the test done at some point during the week. This is a BENCHMARK METCON, testing testing 1..2…3…GO!
W/U
500 as…
50 swim
50 6-1-6 drill
50 pull buoy
50 kick only (board optional)
50 EZ stroke
Repeat once more
M/S
500 at your best intensity (see notes below)
C/D
200-300 pull, breastroke, backstroke, or extremely easy swimming
NOTES: This METCON is a 500 meter endurance test. This is what we’ll use to start setting TT times (Time Trial times) for everyone. Swim the 500 at a steady enough state to minimize rest. The more steady you are, the faster your 500 will be, requiring less rest. If you need to rest, take the rest, and don’t go out of the gates too hard. Remember, it’s 500 meters, not 50. Have fun, and most of all, enjoy the challenge!!
BE SURE TO RECORD TIME FOR 500