Thursday October 13th, 2016

Aerobic Capacity Week of October 10th

Run-
800 meter warm up

-then-

15x100 meter sprints- :90 seconds of rest between each effort

-then-

200 cool down

 

Row-
10 rounds 100 meter row and 10 air squats

-then-

10x:30 max effort :30 easy

-then-

2:00 minutes off the rower waking

-then-

5x:30 max effort :30 easy

-then-

5 minute cool down

 

Swim-
500 warm up ( add in some drills- as part of your warm up- catch up drill/1 arm drill/kicking)

-then-

10x50 sprints with :30 rest between each effort

-then-

1:00 rest

-then-

12x25 sprints with :15 rest between each effort

-then-

200 cool down