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WORKOUTS

Daily Workout December 10th – Speed

All craft work out or bike, run, XC ski, row, ect…..

WARM UP:

10min @ 60% if paddling focus on rotation, planting the blade and not pulling with your arms.

15min with five 1min 90% sprints

MAIN SET:
1 x 500M 70%
3min active rest
2 x 250M 80% stay within 3sec of first 250. 3min static rest between pieces
3 x 100M 90 – 100% stay within 5sec with each. 2min active rest & 2min static rest between each piece.

Write down/remember your 500m piece

COOL DOWN:

10min @ 60% if paddling focus on rotation, planting the blade and not pulling with your arms.

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