Fitness Improvement

none

MB1 LM1 CW1 x 10 reps

ETM HSW 4C

Running Skill assessment RUW 300SR x 3 reps on 3:00, or 60:120s x 10 reps

MW1 MW2

STC exercises 5–10 with 30 secs RI x 3 circuits

SPT and LTK practice

RUW RR x 30 mins, or 60:120s x 10 reps

ETM x 20 mins or Aquatic training

none

MB1 LM1 CW1 x 10 reps

HSW ETM

RUW 30:60s 300SR

STC exercises 1/2/3/4 with 30 secs RI x 3 circuits

HSW MW1 MW2 FM 3 miles at 15 min pace, or RR x 30 mins

MWL HRP practice

SWC x 1 rep, 2MR at AFT goal pace

ETM x 30 mins or Aquatic training