Option #1
For times:
1 mile run
Rest 8 minutes
800 m run
Rest 4 minutes
400 m run
***Review August 2012 results
Option #2
For technique
2000 m row (22-24 spm)
Rest 8 minutes
1000 m row (24-26 spm)
Rest 6 minutes
500 m row (26-28 spm)
Option #3
For technique
Ski erg
2000 m ski (26-28 spm)
Rest 8 minutes
1000 m ski (28-30 spm)
Rest 6 minutes
500 m ski (30 – 32 spm)
Option #4
Airdyne for calories
8 minutes on
8 minutes rest
6 minutes on
6 minutes rest
2 minutes on
A quick note about today’s workout: Each option can be used as either active recovery or max effort. Discuss your decision with your coach. The choice should be simple based on your performance and efforts this week. Enjoy.
