Thursday December 1st, 2016

Aerobic Capacity Workouts for Nov. 28th-Dec. 2nd

Run-
3 minute easy jog or row

-then-

3 rounds
10 runners lunges
Butt kickers
10 punter kicks
High knees

-then-

Hill repeats -find a hill that takes you about 1-1:30 minutes to run up. 
10 x Hill Repeats- you will run as fast as you can up the hill, then walk down the hill to recover for your next effort. Or to strengthen your legs muscles do a slight jog back down the hill

-then-

10 minute cool down

 

Row-
200 single unders

-then- 

3 rounds
10 HR push ups
10 KB swings
10 Air Squats
:30 handstand hold

-then-

6x400 meter build up row- start at an easy pace, increase your pace each :30. After each 400 row easy for 100 meters before you start the next effort. 

 

Swim- 
Warm up: 250m swim (stroke of choice) 
100m flutter kick
100m catch up drill
100m swim

-then-

Main Set: 5x200m swim build ups- start each 200 easy and end hard. You will then swim a 100 easy as recovery for the next 200 build up

-then-

Cool Down: 200m swim