WOD’s for the Week of 5/7

Short Interval (Mon 5pm, Tues 10AM): 400m TT, rest 2:00, then 6-8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m

C2:  500m TT, rest 2:00, then 6-8 x 250m, hold all times within 2-3 seconds, rest 1:45 between each 250m

Long Interval (Thurs 10AM, Thurs 5PM): 300M 1:00 rest, 800M 2:00 rest, 1000M 3:00 rest, 1200M

C2:  1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Long Run (not coached,  ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 5mile TT, rest 5:00, then 2 x 1mi @ 5k TT pace, rest 2:00 between