Tuesday November 22nd, 2016

Aerobic Capacity Workouts Week of November 21st

 

Run-
Warm up
400 meter run

-then-

3 rounds
Bear crawl
10 air squats
Punter kicks

-then-

800 meter repeats- in 45 minutes complete 8- 800 meter repeats (or as many as you can get done in 45 minutes)  - hard effort 800 meters with ½ time recovery (so if it takes you 4 minutes to run 800 meters, rest for 2 minutes)

5 minute cool down

 

Row-
400 meter row

-then-

3 rounds
Bear crawl
10 air squats
Punter kicks

-then-

750 meter repeats- in 45 minutes complete 6- 750 repeats (or as many as you can get done in 45 minutes)  - hard effort 750 meters  with ½ time recovery (so if it takes you 3 minutes to row 750 meters, rest for 1 minute 30 seconds)

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-

500 yard repeats- in 45 minutes complete 8- 500 repeats (or as many as you can get done in 45 minutes)  - hard effort 500 meters  with 1/4 time recovery (so if it takes you 8 minutes to swim 500 meters, rest for 2 minutes)

200 cool down