Surge Elite Performance & Fitness – ENDURANCE

Endurance

SWIM: Metcon (No Measure)

*Swim can be scaled by splitting even distances (meters) in half and/or by splitting the set number (precedes distance) in half for odd distances*

W/U

100 EZ swim stroke of choice

75 pull buoy

50 kick

25 perfect form swim

(Repeat once more)

M/S

3 x 100 as build, reverse build, build

4 x 75 as middle 25 is non-free

5 x 50 at moderate/fast pace, any stroke…not a sprint

6 x 25 as sprint on 30 seconds (every 30 seconds you’re off the wall)

Extended Rest

3 x 100 as reverse build, build, reverse build, respectively

C/D

100-300 EZ swim