9.22.16 Training Session (1)

 

GENERAL FITNESS
WORKOUT:
“Aerobic Day”
One Mile Run, Nose-Only (i.e. find the pace you can stay sub-threshold. Deep breathes, stay under control)
Then:
2x600m Row/Ski or 800m Run at moderate pace 
Rest 2:00 between efforts
4x100m at fast pace + 30s Rest (stay on Rower/Ski Erg) or 200m Sprint (100m out, 100m back) + 30s Rest
Then:
2x500m Row/Ski or 400m Run at moderate pace
Rest 2:00 between efforts
4x100m at fast pace + 30s Rest (stay on Rower/Ski Erg) or 200m Sprint (100m out, 100m back) + 30s Rest
Then:
2x400m Row/Ski or 300m Run @ moderate pace
Rest 2:00 between efforts
4x100m at fast pace + 30s Rest (stay on Rower/Ski Erg) or 200m sprint (100m out, 100m back) + 30s Rest
Then:
10-minutes of self-care

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Bill rocking the Rogue sweatband.

Two guys in this photo and they’re both wearing headbands. What are the chances?