Monday May 9th, 2016

Aerobic Capacity Week 2

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

Run:

5 minute easy jog

3 rounds
10 lunges with twist
Butt kickers
10 punter kicks
High knees

Hill repeats -find a hill that takes you about 1:30-2 minutes to run up. 8x Hill Repeats- you will run as fast as you can up the hill, then walk down the hill to recover for your next effort.

10 minute cool down

 

Bike:

3 minutes easy
2 minutes at 70%
2 minutes at 80%
2 minutes at 90%
1 minute easy

3x10 minute hill climb-
begin climb at 80% increase over the 10 minutes to 94%


5 minute recovery

 

Row:

400 meter run or row

3 rounds
10 frog jumps
10 HR push ups
10 KB swings

4x600 meter build up row-
start at an easy pace, increase your pace each minute. After each 600 row easy for 200 meters before you start the next effort.

 

Swim:

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


10x100 build ups- start each 100 easy and end hard. You will then swim a 100 easy as recovery for the next 100 build up

200 cool down