aiṓn

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Archive for the ‘Intervals’ Category

June 4, 2017

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SUNDAY 10 AM

HILL SPRINTS (60 meters)
10 reps with 2′ recovery
10 single leg push-ups between sprints

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Written by SJ

June 5, 2017 at 5:42 am

May 18, 2017

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THURSDAY– 4 am

ROWING
2′ easy warmup
250 meters x 6 intervals < 58″ w 1′ rest

Written by SJ

May 18, 2017 at 5:52 am

May 12, 2017

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FRIDAY– 4 am

ROWING
2′ easy warmup
500 meters x 4 intervals with 1′ rest (2’11” 2’01” 1’58” 1’56”)
2′ easy cool down

Written by SJ

May 12, 2017 at 5:41 am

May 7, 2017

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SUNDAY 10 am

WARMUP 400 meters – calisthenics; sprint drills

SPRINTS
35 m < 4.62 with 25 m fly
4.52
4.59
4.78
4.52
4.66
4.43
Stadium stairs
1’43”
1’31”

NOTE
Sore hamstrings

Written by SJ

May 8, 2017 at 5:38 am

May 5, 2017

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FRIDAY– 4 am

ROWING
5′ easy warmup
500 meters x 4 intervals with 1′ rest (1’59” 1’57” 1’56” 1’52”)
2′ easy cool down

Written by SJ

May 5, 2017 at 5:15 am

May 3, 2017

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WEDNESDAY– 4 am

ROWING
5′ easy
500 meters x 4 intervals with 1′ rest (95% effort)
2′ easy

Written by SJ

May 3, 2017 at 5:15 am

April 28, 2017

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FRIDAY– 4 am

ROWING
5′ easy
500 meters x 4 intervals with 1′ rest (95% effort)

Written by SJ

April 28, 2017 at 5:23 am