Thirsty Thursday's
12km accumulated distance
Warm up
1km 30/30/30 - Progression 1/2,3/4,1/1
1km 10/10 (ON=18,22,26)spm - (OFF=18)spm
Intervals - 70%
1min ON - 1min OFF
2min ON - 2min OFF
3min ON - 3min OFF
4min ON - 4min OFF
Back down 3-3,2-2,1-1
Variable SR's
Warm Down
Paddle at low SR's with GOOD FORM until cool
*Athletes unable to complete interval training = 10km SS focusing on form and connection.
DRY LAND - Core Stability
Sit ups
Plank
Body weight squats (beginners) or Weighted squats - perfect form (advanced)
Stretching -glutes, hams, quads, lats, hip flexors.
-- Edited by coachdave on Wednesday 27th of April 2011 10:38:37 PM
