MFT #2953

Flush sessions are meant to be done alone on a rest day.

Swimming and MF2 may be done on the same rest day or split between the two. If split, flushing is optional.

If you operate best with a true total rest day, you may skip what you need to. Be sure to accumulate 10-15k steps on those days.

Swap for Thursday or Sunday as needed for full rest day

Warm Up: Sustain Pacing Protocol

Every 5:00 for 40:00
Swim 100 Yards

The goal is find the highest sustainable pace for these intervals with a large amount of rest. Spend your rest periods moving until you recover, then practice your freestyle stroke until you have to start prepping for the next interval.

Warm Up: Sustain Pacing Protocol

75:00-80:00

This time includes warm up, working window, and cool down.

Click HERE for full MF2 Instructions

Flush sessions are meant to be done alone on a rest day.

Swimming and MF2 may be done on the same rest day or split between the two. If split, flushing is optional.

If you operate best with a true total rest day, you may skip what you need to. Be sure to accumulate 10-15k steps on those days.

Swap for Thursday or Sunday as needed for full rest day

Warm Up: Sustain Pacing Protocol

Every 5:00 for 40:00
Swim 75 Yards

The goal is find the highest sustainable pace for these intervals with a large amount of rest. Spend your rest periods moving until you recover, then practice your freestyle stroke until you have to start prepping for the next interval.

If you are an experienced swimmer, see MFT swim workouts.

Warm Up: Sustain Pacing Protocol

75:00-80:00

This time includes warm up, working window, and cool down.

Click HERE for full MF2 Instructions

Flush sessions are meant to be done alone on a rest day.

Swimming and MF2 may be done on the same rest day or split between the two. If split, flushing is optional.

If you operate best with a true total rest day, you may skip what you need to. Be sure to accumulate 10-15k steps on those days.

Swap for Thursday or Sunday as needed for full rest day

Warm Up: Sustain Pacing Protocol

Every 5:00 for 40:00
Swim 75 Yards

The goal is find the highest sustainable pace for these intervals with a large amount of rest. Spend your rest periods moving until you recover, then practice your freestyle stroke until you have to start prepping for the next interval.

If you are an experienced swimmer, see MFT swim workouts.

Warm Up: Sustain Pacing Protocol

75:00-80:00

This time includes warm up, working window, and cool down.

Click HERE for full MF2 Instructions