Monday September 12th, 2016

Aerobic Capacity Week 21

Run-
400 meter jog

-then-

3 rounds
10 air squats
Side shuffles down and back
10 cossack squats
Step knee to chest

-then-

3 rounds of
800m run at 90% effort
1 minutes rest
400m all out sprint
1 minutes rest
800m run at 80% effort
2 minutes rest

 

Bike-
5 minute warm up
1 minute at 75%
1 minute at 85%
1 minute at 95%
1 minute at 75%
1 minute at 85%
1 minute at 75%
1 minute easy

-then-

6 minutes at 92%
2 minutes at 100%
2 minutes at 85%
5 minutes at 60%
6 minutes at 92%
2 minutes at 100%
2 minutes at 85%
5 minutes at 60%
6 minutes at 92%
2 minutes at 100%
2 minutes at 85%
5 minutes at 60%

 

Row-
4 rounds
100m row
10 air squats
10 KB swings     
        

-then-

3 Rounds of
500m at 90% effort

1 minute rest
250m all out sprint
1 minute rest
500m at 80% effort
2 minute rest

 

Swim-
300 warm up
100 catch up drill
100 fist drill
50 1 arm drill (left arm only)
50 1 arm drill (right arm only)
100 focus on form

-then-

3 Rounds of
400 at 90% effort

1 minute rest
100 all out sprint
1 minute rest
400 at 90% effort
2 minutes rest

-then-

200 cool down