Wednesday June 29th, 2016

Aerobic Capacity Week 9

Run-
Warm up
400 meter run

-then-

3 rounds
Bear crawl
10 air squats
Punter kicks

-then-

800 meter repeats- in 45 minutes complete 8- 800 meter repeats (or as many as you can get done in 45 minutes)  - hard effort 800 meters with ½ time recovery (so if it takes you 4 minutes to run 800 meters, rest for 2 minutes) 

5 minute cool down

 

Bike-
Warm-up
5 minutes easy spin
1 minute at 75% 
1 minute at 85%
1 minute at 95% 
1 minute at 75% 
1 minute at 85%
1 minute at 95% 
1 minute easy

-then-

10 min at 100% FTP
5 min easy riding 60%
2 min at 110%
1 min at 100% 
1 min at 90% 
1 min at 80% 
1 min at 70% 
10 min at 105% 
5 min easy at 50% 

-then- 

Mobility

 

Row-
400 meter row

-then-

3 rounds
Bear crawl
10 air squats
Punter kicks

-then-

750 meter repeats- in 45 minutes complete 6- 750 repeats (or as many as you can get done in 45 minutes)  - hard effort 750 meters  with ½ time recovery (so if it takes you 3 minutes to row 750 meters, rest for 1 minute 30 seconds) 

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-

500 yard repeats- in 45 minutes complete 8- 500 repeats (or as many as you can get done in 45 minutes)  - hard effort 500 meters  with 1/4 time recovery (so if it takes you 8 minutes to swim 500 meters, rest for 2 minutes) 

200 cool down