Wednesday September 7th, 2016

Aerobic Capacity Workouts Week 20

Run-
WU: 
250m row

-Then-

3 Rounds of:
Grapevine down/back
Side Shuffle down/back
Lunge with a twist down/ jog back

-Then-

:30 @ :10 faster than 5K pace
3:30 @ 5K pace
6 minutes @ 10K or Half Marathon Pace
5 minute walk or jog
:30 @ :10 faster than 5K pace
3:30 @ 5K pace
6 minutes @ 10K or Half Marathon Pace
5 minute walk or jog
:30 @ :10 faster than 5K pace
3:30 @ 5K pace
6 minutes @ 10K or Half Marathon Pace
5 minute walk or jog to cool down

 

Bike-
5 minutes easy spin
1 minute at 90% 
1 minute at 95%
1 minute at 85%
1 minute at 90%
1 minute at 95%
1 minute at 85%
1 minute easy

-then-

:30 @ 125%
3:30 minutes  at 100% 
6 minutes at 85% 
5 minute @ 60%
:30 @ 125%
3:30 minutes  at 100% 
6 minutes at 85% 
5 minute @ 60% 
:30 @ 125%
3:30 minutes  at 100% 
6 minutes at 85% 
5 minute @ 60% 


Row-
400 m jog

-then-

3 rounds
10 air squats
10 KB swings
:30 Goblet squat hold

-then-

:30 sprint (5 seconds faster than typical/500 pace)
3:30 at hard effort (your typical/500 pace)
6 minutes at moderate (5 seconds slower than typical/500 pace)
5 minutes easy row
:30 sprint (5 seconds faster than typical/500 pace)
3:30 at hard effort (your typical/500 pace)
6 minutes at moderate (5 seconds slower than typical/500 pace)
5 minutes easy row
:30 sprint (5 seconds faster than typical/500 pace)
3:30 at hard effort (your typical/500 pace)
6 minutes at moderate (5 seconds slower than typical/500 pace)
5 minutes easy row

 

Swim- 
WU:
250m swim
100m kick
100m pull
100m swim

-Then- 

25m sprint
175m Hard effort
300m moderate effort
100m choice of stroke easy for recovery
25m sprint
175m Hard effort
300m moderate effort
100m choice of stroke easy for recovery
25m sprint
175m Hard effort
300m moderate effort
100m choice of stroke easy for recovery