Wednesday May 25th, 2016

Aerobic Capacity Week 4

Run-
3 rounds
100 single unders
10 runners lunge with twist

Punter kicks down, Butt kickers back

-then-

200 meter run- max effort- 1 minute rest
400 meter run- max effort- 2 minutes rest
800 meter run- max effort- 3 minutes rest
400 meter run- max effort- 2 minutes rest
200 meter run- max effort-

-then-

5 minute cool down

Bike-

3 minutes easy
2 minutes at 95 RPM
2 minutes at 110 RPM
2 minutes at 95 RPM
1 minute easy

-then-

5 minutes at 70%
5 minutes at 75%
5 minutes at 80%
5 minutes at 85%
5 minutes at 90%
5 minutes at 85%
5 minutes at 80%
5 minutes at 75%
5 minutes at 70%
5 minutes at 60% 

Row-
250 meter row

-then-

2 rounds
200 single unders
10 banded side steps (10 each directions)
10 banded good mornings. 

-then-

250 meters- max effort- 1 minute recovery
500 meters- max effort- 2 minute recovery
750 meters- max effort- 3 minute recovery
1000 meters- max effort- 4 minute recovery
750 meters- max effort- 3 minute recovery
500 meters- max effort- 2 minute recovery
250 meters- max effort

-then-

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-

200 max effort- 1 minute rest
300 max effort- 1:30 minutes rest
400 max effort- 2 minutes rest
500 max effort-  3 minutes rest
400 max effort- 2 minutes rest
300 max effort- 1:30 minutes rest
200 max effort- 

-then-

200 cool down