8/10/19 Workouts

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Run

5 min warm up – walk/jog.

3×20 high knees – 10 each leg

5×10 skips – 5 each leg

10×6 lunges – 3 each leg

recover 1-2 minutes between sets

3 x 2 min jog at 5k pace with one 20 second hard push at 1 mile pace effort in the middle. recover 2 minute between each.

1×5 min job at 5k pace with one 1 minute hard effort at 1 mile pace in the middle. recover 5 minutes.

10 x 1 min. hard pushes at 1 mile pace with 1 minute recovery.

Cool down.

Bike – 5 minute warm up

10 x 1 minute high cadence drills – push cadence to 95-105 and hold for 1 minute using a light gear. 1 minute between each effort to recover.

5 x 2 min steady efforts at a level 7 with 2 min between each effort.

3 x 30 seconds hard pushes level 8-9 with 2 minute recovery between each.

Cool down

Assault bike

Warm up – 5 minutes

2x 5 x 30 second efforts – start at a level 4, easy, after each interval gradually increase the effort to a level 7-8. recover 2 minute between each.

5 x 1 minute flying builds. In 1 minute start easy, build pace, and finish the last 10 seconds with a sprint. Recover 3 minutes between each.

5 x 15 second sprints – hard pushes for 15 seconds with 1 minute recovery.

Cool down

Swim

2×200 meter warm up – stroke of choice

5 x 50 meters – build each 50 with last 50 at goal 100 meter pace effort. 30 second rest

5 x 75 – kick, drill swim, recover 45 second rest

5 x 50 meters – first 25 easy last 25 fast, 30 second rest

5 x 75 meters – build each 25 with last 25 at goal 100 meter pace. 45 second recovery.

1 x 200 meters at goal 1 mile pace effort.

Cool down

Rower – 5 min warm up – damper is at 4-5

2 x 2min – builds – over 2 minutes build pace so that last 30 seconds is a hard level 7 effort on scale of 1-10. 2 minute recovery. damper 4-5

5 x 1 minute hard pulls – put hard pulls through the pull phase a perform a very slow recover phase. 1 minute recovery. damper 4-5

10 x 30 second hard 30 second easy – damper 4-5

Move the gear or damper on the rower to 8-10. then repeat 10×30 seconds hard easy

Cool down.

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