Choose ONE of the following sports

Swim 2 x 400m TT recover 4:00-5:00 between efforst

Bike 2 x 5k TT recover 4:00-5:00 between efforst

Run 2 x 2M TT recover 4:00-5:00 between efforst

Row 2 x 2k TT recover 4:00-5:00 between efforst