Monday August 15th, 2016

Aerobic Capacity Week 17

Run-
3 minute easy jog or easy row

-then-

3 rounds
Bear crawl down/ lunge with a twist back
Side shuffle down and back
Grapevine down/reverse jog back
Step quad stretch down/ jog back

-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 leg muscles do a slight jog back down the hill

-then-

10 minute easy jog cool down

 

Bike-
5 minutes easy
1 minute at 95 rpm
1 minute at 105 rpm
1 minute at 115 rpm
1 minute at 105 rpm
1 minute at 95 rpm
1 minute easy

-then-

3x10 minute hill climb- begin climb at 65% increase over the 10 minutes to 100%
5 minute recovery @ 60% in between climbs.

 

Row-
200 single unders

-then-

3 rounds
10 worm push ups
10 KB swings
:30 Goblet squat hold  

-then-

8x300 meter build up rows- start at an easy pace, increase your pace each :30. After each 300 row easy for 100 meters before you start the next effort.

 

Swim-
Warm up: 200m swim (stroke of choice)
100m flutter kick
100m pull
100m swim

-then-

Main Set: 7x150m swim build ups- start each 150 easy and end hard. You will then swim a 75m easy as recovery for the next 150 build up

-then-

Cool Down: 200m swim