Afternoon Run

Afternoon Ride

Morning Ride

Afternoon Walk

Lunch Run

Ruffff

I’ll share session 

Warm-Up (10 min / ~600 yds)
	•	200 swim (easy, focus on form)
	•	2x100 pull @ 1:40 (steady)
	•	4x50 build to moderate pace @ :15 rest
Main Set (25 min / ~1,300 yds)
Pacing & Endurance
🏁 3x300 @ CSS pace + :20 rest
	•	Target: 4:06 per 300
	•	Focus: consistent pace, long strokes
🏁 4x100 @ CSS - 2 sec/100 (1:20 pace) @ :15 rest
	•	Slightly faster than threshold
	•	Maintain rhythm and strong form
🏁 4x50 strong @ CSS - 4 sec/100 (~1:18) @ :20 rest
	•	Controlled sprint effort without breaking form
Cool Down (10 min / ~400 yds)
	•	4x50 drill/swim by 25 (e.g., catch-up, fingertip drag)
	•	100 easy swim

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Stu Rotticci

Afternoon Swim

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Afternoon Run

Afternoon Ride

Morning Ride

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Lunch Run

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