Wednesday June 1st, 2016

Aerobic Capacity Week 5

Run-
10 minute row or jog warm up
10 minutes of drill- skips, butt kickers, jump rope running)

-then-

4-1 mile repeats - half the time rest (if it takes you 8 minutes to run 1 mile, you will rest for 4 minutes)

-then-

5 minute cool down

Bike-

5 minutes easy
1 minute at 70%
1 minute at 85%
1 minute at 70%
1 minute at 85%
1 minute easy

-then-

11 minutes at 92% 90+ RPM
5 minutes at 60% 70-75 RPM
11 minutes at 92% 90+ RPM
5 minutes at 60% 70-75 RPM
11 minutes at 92% 90+ RPM

5 minutes at 60% 70-75 RPM

Row-
10 minute warm up (jump rope, rowing, jogging)

-then-

3x1,000 meter efforts- you should aim to do all 3 efforts on the same time
4 minutes of easy rowing in between each 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-

3x 1,000- you should aim to do all these efforts on the same time
4 minutes of rest between each effort
200 cool down