Monday July 11th, 2016

Aerobic Capacity Week 12

 

Run-
400m easy run
-then-
3 rounds of:
Lunge with a twist
10 air squats
10 Cossack stretch

-then-

20 X 100m sprints- :90 sec rest in between efforts

-then-

400m slow jog cool down
Mobility

 

Bike-
5 min easy spin
4x :30 hard effort :30 easy spin
1 min easy spin

-then-

12 X :45 at 115% :60 at 55% :30 at 125% :60 at 55%
5 min cool at 60%

 

Row-
750m easy warm up

-then-

10 X :45 hard effort and :30 easy row

-then-

300m easy row

-then-

8 X :30 hard effort and :15 easy row

-then-

6 X :15 hard effort and :08 easy row

-then-

3 minute cool down on rower

 

Swim-
Warm up: 500m swim

-then-

12 X 25m sprints with :15 rest in between

-then-

10 X 50m sprints with :30 rest in between

-then-

8 X 100m sprints with :60 rest in between

-then-

250m swim cool down