Surge Elite Performance & Fitness – ENDURANCE
Endurance
BIKE: Metcon (No Measure)
5′ easy riding
3 rounds
5 sets:
30 sec moderate pace
30 sec moderate/fast pace
30 sec fast pace
30 sec easy
No rest between reps or sets
2′ rest between rounds
Endurance
SWIM: Metcon (No Measure)
W/U
100 swim
100 kick
100 pull
100 kick
100 swim
M/S
5 x 100 descending rest (start with 20-40 seconds of rest and each subsequent rest will drop by 3-5 seconds)
8 x 50 Kick Sets (can vary kick types)
2 x 50 non-free
C/D
100-300
PERFORMANCE OPTION
Add 5 x 100, but descend by 1-2 seconds instead