500 w/u choice 4x25 build w/ :20 rest 4x50 build w/ :20 rest 100 Time Trial w/ all the rest you need 100 easy 200 Time Trial w/ all the rest you need 200 easy 400 Time Trial w/ all the rest you need 200+ cool-down (see attachment for test details)

***You must follow this Test Protocol in "Slope" or "Level" mode if using a Smart Trainer***

Remember to "lap" your head unit for each interval so you can easily gather average powers for all four intervals.

Does not download to ERG file.

-5:00 walk/dyanmic warm-up
-15:00 easy run 
-3 miles @ 80%max HR (Aerobic Threshold)
-5:00 walk 
Record 3 mile time and mile splits for later reference. Best performed on a track or flat road course (the same location for every test).

SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

WARM-UP: -300 easy choice -6x50 fins (25 kick/25 swim), 0:10 rests MAIN SET: 1 Round: -300 @ 70% snorkel, band, buoy, 0:20 rests -3x100 @ 80% snorkel, band, 0:15 rests -4x50 swim @ 90%, 0:10 rests STROKE RATE SET: -12x25 @ high stroke rate, 0:10 rests WARM-DOWN: -100 easy

See attachment for details.

WARM-UP:
-5:00 Dynamic Warm-Up (see attachment)
MAIN SET:
-Easy/Aerobic Run (HR<80%max)
WARM-DOWN:
-5:00 walk