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March 19, 2019 – Run

March 19, 2019 – Run

RUN GNTers:4-5×5 mins at conversational pace with 2 mins walking between ————————————————– 10 min warm up followed by dynamic exercises Main set:9 min @ 10k, 2 min rec.2×800 @ 5k pace, 90 sec rec. between 800s9 min @ 10k pace

March 13, 2019 – Swim

March 13, 2019 – Swim

SWIM WU:400 EASY2-4×75 (25 kick/50 swim)3-6×50 (25 drill or choice stroke, 25 free)2×25 underwater no breathers. 1 min rest4×25 build slow to fastMain Set:4×75 @ CSS – 3 sec, 10 sec rec600 @ CSS, 60-120 sec rec4×50 @ CSS – 3 sec, 10 sec rec(500 @ CSS, 60-120 sec rec) optionalCD:200 EASY Total yards: 2450-2950 …

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March 12, 2019 – Run

March 12, 2019 – Run

RUN Recovery week means we scale down the volume and intensity this week at the track Main set:400 (5k pace), 100 recovery jog200 (mile pace), 500 easy jog or 3 min restRepeat 3-6 times GNT: If you have not been doing any consistent activity for a while, we will start to get you moving with …

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