Tuesday November 15th, 2016

Aerobic Capacity Week of November 14th

Run-
Warm up
3 rounds
100 single unders
20 walking lunges with twist
20 high skips

-then-

400 meters at 80% effort
Rest 1 minute
400 meters at 90% effort
Rest 1 minute
400 meters at 100% effort
Rest 1 minute
400 meters at 90% effort
Rest 1 minute
400 meters at 80% effort
Rest 5 minutes then repeat

 

Row-
Warm up
3 rounds
100 single unders
20 walking lunges with twist
20 air squats

-then-

500 meters at 80%
Recover 100 meters
500 meters at 90%
Recover 100 meters
500 meters at 100%
Recover 100 meters
500 meters at 90%
Recover 100 meters
500 meters at 80%
Recover 100 meters
Rest 3 minutes then repeat

 

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

-then-

400 at 80% effort
Rest 1 minute
400 at 90% effort
Rest 1 minute
400 at 100% effort
Rest 1 minute
400 at 90% effort
Rest 1 minute
400 at 80% effort
Rest 4 minutes and repeat