Monday September 26th, 2016

Aerobic Capacity Week 23

Run-
10 minute warm jogging warm up (or rowing)
10 minutes of drills- butt kickers, running jump rope, etc.

-then-

4x800- 10-20 seconds faster than your 5k pace
4 minutes of jogging or walking between each effort

-then-

5 minute cool down

 

Bike-
5 minutes easy
1 minute at 100 RPM
1 minute at 110 RPM
1 minute at 100 RPM
1 minute easy

-then-

7 minutes at 96%
5 minutes at 60%
Repeat 4 times

 

Row-
2 minutes jump rope

-then-

3 rounds
20 lunge with a twist
100 meter row
10 air squats

-then-

4x750 meter rows hard effort
4 minutes of recovery rowing in between

 

Swim-

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

-then-

8x200- these should be done 5-10 seconds faster than your average 100 pace
3 minutes rest

-then-

300 cool down