Wednesday August 31st, 2016

Aerobic Capacity Workouts Week 19

Run-
200 single unders

-then-

3 Rounds of:
Butt kickers
Runner's lunge with a twist
Punter kicks
Bear Crawl

-then- 

All of these efforts should be done at 80% 
200 m run- 1 minute rest
400 m run- 1 minute rest
800 m run- 1 minute rest
400 m run- 1 minute rest
200 m run- 
5 minute rest

Repeat one more time

 

Bike-
5 minutes easy spin
1 mins @ 90 rpm
1 mins @ 100 rpm
1 mins @ 90 rpm
1 mins @ 100 rpm
1 min easy spin

-Then-
1 minutes @ 75%
1 minutes @ 80%
1 minutes @ 85% 
1 minutes @ 90%
1 minutes @ 85%
1 minutes @ 80%
1 minutes @ 75%
5 minutes @ 60%

2 minutes @ 75%
2 minutes @ 80%
2 minutes @ 85% 
2 minutes @ 90%
2 minutes @ 85%
2 minutes @ 80%
2 minutes @ 75%
5 minutes @ 60%
1 minutes @ 75%
1 minutes @ 80%
1 minutes @ 85% 
1 minutes @ 90%
1 minutes @ 85%
1 minutes @ 80%
1 minutes @ 75%
5 minutes @ 60 %

 

Row-
200 single unders

-Then-

3 rounds of:
Bear Crawl down
10 cossack stretch
Lunge with a twist back
10 Air squats

-Then-

All of these efforts should be done at 80% 
200m row
1 minute rest
400m row
1 minute rest
800m row
1 minute rest

400m row
1 minute rest
200m row
5 minutes rest

200m row
1 minute rest
400m row
1 minute rest
800m row
1 minute rest
400m row
1 minute rest
200m row

5 minutes rest

 

Swim- 
200m warm up
100m catch up drill
100m swim
50m kick
100m 1 arm drill (alternate arms ever 25) 
100m swim
50m kick
100m fist drill
100m swim

-Then- 

All these efforts should be done at 80% 
100m swim- :30 rest
150m swim- :30 rest
300m swim- :30 rest
500m swim- :30 rest
300m swim- :30 rest
150m swim- :30 rest
100m swim- :30 rest

-Then-

Cool down- 250m swim