30:120 x 6
aka 30sec on 2min easy x 6 for both the swim and the elliptical
Swim
WU:5min equated to about 200yds of easy swimming
MS: 30:120 x 6 - This equated to completing 6x125yds with the first 30-35yds being an all out sprint and the remainder being an easy swim with 5-15sec rest between sets to complete the total 2.5min interval.
CD: Zero
Total: 20min and about 950yds
Elliptical
I cannot wait till I can run again, but I said I am waiting till February to start to make sure my knee is healed. Oh well doing what I can in the meantime.
WU:5min with with an avg around 150spm and a resistance of 5
MS: 30:120 x 6 - This was done with the hard efforts being at a resistance of ? and the RBI being at a resistance of 5-7.
Total Elliptical Time: 20min
Stretch: 5min
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