Monday May 16th, 2016

Aerobic Capacity Week 3

*Choose one aerobic activity for Monday then another one for Wednesday.

Run:

800 meter warm up
15x100 meter sprints- :90 seconds of rest between each effort

200 cool down

 

Bike:

WU: 5 minute easy
8x :20 max effort :10 easy
1 minute easy
 

15x:45 at 125% :90 at 50%
5 minutes at 60%

 

Row:

10 rounds 100 meter row and 10 air squats
10x:30 max effort :30 easy
2:00 minutes off the rower waking
5x:30 max effort :30 easy
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)
10x50 sprints with :30 rest between each effort
1:00 rest
12x25 sprints with :15 rest between each effort
200 cool down