Tuesday October 4th, 2016

Aerobic Capacity Week of Oct. 3rd

 

Run-
5 minute easy jog

-then-

3 rounds
10 lunges with twist
Butt kickers
10 punter kicks
High knees

-then-

Hill repeats -find a hill that takes you about 1:30-2 minutes to run up.
8x Hill Repeats- you will run as fast as you can up the hill, then walk down the hill to recover for your next effort.

-then-

10 minute cool down

 

Row-
400 meter run or row

-then-

3 rounds
10 frog jumps
10 HR push ups
10 KB swings

-then-

4x600 meter build up row- start at an easy pace, increase your pace each minute. After each 600 row easy for 200 meters before you start the next effort.

 

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

-then-

10x100 build ups- start each 100 easy and end hard. You will then swim a 100 easy as recovery for the next 100 build up

-then-

200 cool down