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Thursday, 9/1/16

31
Aug

Thursday, 9/1/16

Rest/Recovery/Make-up Day

Notes for today:

1) Rest day first
2) Make-up Mon/Wed second
3) Active recovery on your own is the third option

If you put in the work, you NEED to put in quality rest time as well to GET BETTER! Appreciate this well earned day off.

A.) Aerobic Repeats:
5 min Work
(rest 50 seconds)
5 min Work
(rest 50 seconds)
+
4 min Work
(rest 40 seconds)
4 min Work
(rest 40 seconds)
+
3 min Work
(rest 30 seconds)
3 min Work
(rest 30 seconds)
+
2 min Work
(rest 20 seconds)
2 min Work
(rest 20 seconds)
+
1 min Work
(rest 10 seconds)
1 min Work
Note from the Coach;
On a running clock; You will open with a very easy first 5-minutes and every round thereafter build pace just slightly; Can row, run, or ride today