Tuesday October 18th, 2016

Aerobic Capacity Workouts for Week of October 17th

Run-
3 rounds
100 single unders
10 runners lunge with twist
Punter kicks
Butt kickers

-then-

200 meter run- max effort- 1 minute rest
400 meter run- max effort- 2 minutes rest
800 meter run- max effort- 3 minutes rest
400 meter run- max effort- 2 minutes rest
200 meter run- max effort-

-then-

5 minute cool down

 

Row-
250 meter row

-then-

2 rounds
200 single unders
10 banded side steps (10 each directions)
10 banded good mornings.

-then-

250 meters- max effort- 1 minute recovery
500 meters- max effort- 2 minute recovery
750 meters- max effort- 3 minute recovery
1000 meters- max effort- 4 minute recovery
750 meters- max effort- 3 minute recovery
500 meters- max effort- 2 minute recovery
250 meters- max effort-

-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-

200 max effort- 1 minute rest
300 max effort- 1:30 minutes rest
400 max effort- 2 minutes rest
500 max effort-  3 minutes rest
400 max effort- 2 minutes rest
300 max effort- 1:30 minutes rest
200 max effort-

-then-

200 cool down