A.
Warm Up:
2 laps around the track ( if you don’t have a track available than an easy jog for 5 minutes.)
Folllowed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10
B.
Running Mechanics Drills :
Two sets of:
Charlie’s Angels Drills
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Followed by…
100 Meter Sprint @ 60%
Rest 45 seconds
100 Meter Sprint @ 70%
Rest 45 seconds
100 Meter Sprint @ 80%
Rest 45 seconds
100 Meter Sprint @ 90%
Rest about 3-4 minutes before starting main portion of the workout
C.
Two sets of:
1200 Meter Run @ your Mile Pace
Rest 1 Minute
400 Meter Run @ a slightly faster pace
Rest 2 minutes
D.
Cool Down:
400 Meter Jog
10-15 Minutes of Static Stretching (Focus on IT Band, Quads, Hips)
AM Swim 100’s
PM Run
Drill work done
1200m – 4:49 – then 100m 1:22
1200m – 4:38 – then 100m 1:22
Sorry, not Cindy, it was running Annie sort of
So I was a day behind. Crazy gym schedule.
Did all of yesterdays programming this morning except the WOD portion and will do this evening.
I also did a Running Cindy with a partner this morning
800 meter run, 180 DUBs, 100 Situps
600 meter run, 140 DUBS, 80 Situps
400 meter run, 120 DUBS, 60 Situps
200 meter run, 80 Dubs, 40 Situps
100 meter run, 40 DUBS, 20 Situps
Each partner had to complete run together.
Approx. 23 minutes
Subbed AB for running (ex: 1200m run=3600m AB or 2.2 Distance on the AB)
A. done
B. done.
3600m AB: 5:30, 5:26
1200m AB: 1:30, 1:37
Hi coach, do you have a rowing alternate?
So sorry for the late response Ed – I woke up on deaths door!
If you haven’t done your session yet then I would suggest this for rowing:
750 Meter @ 1000 meter pace
Rest 1 min
500 Meter @ slightly faster then your 1000 meter pace
*I don’t want you rowing a ton today – hope that helps!
Oh no! Hope you didn’t come down with the Flu. Haven’t done anything yet, may just take a full recovery day! Hope your feeling better tomorrow…..
Did the rowing as you prescribed. Stared with a 250M warmup @ 2:11.2 500m pace and 23 s/m
750m @1:56.8 500m pace 26 s/m
500m @ 1:46.5 500m pace 32 s/m
Finished with a slow 250m cool down
Thanks Ed! Feeling much better today!