Monday August 8th, 2016

Aerobic Capacity Week 16

Run-
3 rounds
200 m jog
10 KB swings
10 air squats

-then-

100m sprint/ 100m recovery
100m sprint/100m recovery
200m sprint/ 200m recovery
200m sprint/ 200m recovery
400m sprint/ 400m recovery
400m sprint/ 400m recovery
800m sprint/800m cool down  

 

Bike-
5 minute easy spin
1 minute at 100 RPM
1 minute at 110 RPM
1 minute at 115 RPM
1 minute at 100 RPM
1 minute easy

-then-

2 minutes at 96%
2 minutes at 60%
4 minutes at 94%
4 minutes at 60%
8 minutes at 92%
4 minutes at 60%
12 minutes at 90%
4 minutes at 60%
4 minutes at 94%
5 minutes at 60%

 

Row-
3 rounds
100 meter row
10 KB swings
10 air squats

-then-

100m sprint/ 100m recovery
100m sprint/100m recovery
200m sprint/ 100m recovery
200m sprint/ 100m recovery
400m sprint/ 200m recovery
400m sprint/ 200m recovery
800m sprint
Cool down/mobility

 

Swim-
500 warm up (add in some drills- as part of your warm up- catch up drill/1 arm drill/kicking)

-then-

2x100 sprint with 100 easy between
2x200 sprint with 100 easy between
2x400 sprint with 100 easy between
800 sprint
200 cool down