Thursday November 10th, 2016

Aerobic Capacity Week of November 7th

Run-
3 rounds
200 m jog
10 KB swings
10 air squats

-then-

100m sprint/ 100m recovery
100m sprint/100m recovery
200m sprint/ 200m recovery
200m sprint/ 200m recovery
400m sprint/ 400m recovery
400m sprint/ 400m recovery
800m sprint/800m cool down  

 

 Row-
3 rounds
100 meter row
10 KB swings
10 air squats

-then-

100m sprint/ 100m recovery
100m sprint/100m recovery
200m sprint/ 200m recovery
200m sprint/ 200m recovery
400m sprint/ 400m recovery
400m sprint/ 400m recovery
800m sprint/800m cool down  

 

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

-then-

2x100 sprint with 100 easy between
2x200 sprint with 100 easy between
2x400 sprint with 100 easy between
800 sprint
200 cool down