Monday, June 16, 2014

Monday, June 16, 2014

Aerobic Endurance

Warmup

400 + 4 X 100 alt. K/S, D/S + 4 X 50 variable sprints

Main Set

1 X 100 Kick @ 1:45

8 X 100 (2 @ 1:30, 2 @ 1:20, 2 @ 1:15, 2 @ 1:10)

2 X 100 Kick @ 1:45

6 X 100 @ 1:30 descend 1-3, 4-6

3 X 100 Kick @ 1:45

4 X 100 (1 @ 1:20, 1 @ 1:15, 1 @ 1:10, 1 @ 1:05)

4 X 100 Kick @ 1:45

2 X 100 @ 1:30 descend by 25

5 X 100 Kick @ 1:45

Notes: Adjust sendoff's as needed so that the rest in no longer than :15 seconds on any part of the set.  Effort should be steady and consistant throughout the set, although there are a couple factors that will put some stress on you in different ways.  On the rounds of 8 and 4 X 100's, the sendoff will challenge you and give you less rest.  On the rounds of 6 and 2 X 100's, the speed should get faster.  All the 100's kick should be done very well with good effort.