Warmup and stretching
2 laps: 1st lap jog the turns, stride the straights (elongated strides)
2nd lap jog the turns, accelerate the straights (25 m speed increases till top speed for the last 25 m)
6x70m with walkbacks
3-4min (ample rest)
10x30m with walkbacks (set breaks of ~90 sec after first 5 reps)
3-4min (ample rest)
2x70m.
15x15m with walkbacks (set breaks of ~45 sec every 5 reps).
3-4min (ample rest)
10x30m with walkbacks (set breaks of ~90 sec after first 5 reps)
3-4min (ample rest)
2x70m.
15x15m with walkbacks (set breaks of ~45 sec every 5 reps).
Tapering my distance workouts...Yesterday ran a timed mile at 6:19 and then timed 800 at 2:48. Throwing and cutting with Chicken until dark.
ReplyDeleteGetting started on off-season training.
ReplyDeleteTue: 30min elliptical. First lifting in a long time: 3x10 squats (95lb), 3x10 leg curls (forget the weight), 3x5 chin-ups (25lb, 35lb, 35lb assistance), 3x5 dips (35lb assistance), 3x10 bench press (45lb), 3x29 leg lifts, 3x10 calf raises. Rolling glute with softball.
Wed: 30min jog, stretching, rolling glute with softball