Wednesday July 6th, 2016

Aerobic Capacity Week 11

 

Run-
3 minute easy jog or row

-then-

3 rounds
10 runners lunges
Butt kickers
10 punter kicks
High knees

-then-

Hill repeats -find a hill that takes you about 1-1:30 minutes to run up. 10 x Hill Repeats- you will run as fast as you can up the hill, then walk down the hill to recover for your next effort. Or to strengthen your legs muscles do a slight jig back down the hill

-then-

10 minute cool down

 

Bike-
5 minutes easy
2 minute at 90 rpm
2 minute at 100 rpm
2 minute at 110 rpm
1 minute easy

-then-

4x8 minute hill climb- begin climb at 70% increase over the 8 minutes to 100%
5 minute at 60% after each climb. 

 

Row-
200 single unders

-then-

3 rounds
10 HR push ups
10 KB swings
10 Air Squats
:30 handstand hold

-then-

6x400 meter build up row- start at an easy pace, increase your pace each :30. After each 400 row easy for 100 meters before you start the next effort.

 

Swim-
Warm up: 250m swim (stroke of choice)
100m flutter kick
100m catch up drill
100m swim

-then-

Main Set: 5x200m swim build ups- start each 200 easy and end hard. You will then swim a 100 easy as recovery for the next 200 build up

-then-

Cool Down: 200m swim