Thursday October 6th, 2016
Aerobic Capacity Week of Oct. 3rd
5 minute easy jog
10 lunges with twist
10 punter kicks
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.
10 minute cool down
400 meter run or row
10 frog jumps
10 HR push ups
10 KB swings
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.
500 warm up ( add in some drills- as part of your warm up- catch up drill/1 arm drill/kicking)
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
200 cool down