Wednesday, September 23, 2026
Plunge Masters
Monday, September 21, 2026
Friday, September 18, 2026
Thursday, September 17, 2026
Wednesday, September 16, 2026
1 x 200
2 × 100
2 × 50
50 EASY
ROUND 1 — SETTLE IN
200 SMOOTH @ BASE + :10/100
100s DESCEND @ BASE + :10
50s BUILD @ :50–:55
ROUND 2 — HOLD RHYTHM
200 NEG SPLIT @ BASE + :10/100
100s EVEN / STRONG @ BASE + :05
50s 25 FAST / 25 TEMPO @ :50
ROUND 3 — STAY IN IT
200 @ BASE +:05
100s @ BASE +:05
50s STRONG @ :45–:50
ROUND 4 — FINISH
200 — 2ND 100 FASTER @ BASE
100s STRONG / FASTER @ BASE
50s FAST / BEST @ :45–:50
Tuesday, September 15, 2026
Monday, September 14, 2026
Friday, September 11, 2026
