Week 16th December 2013

16 Dec Week 16th December 2013

Run:

Short Intervals : 6 x 200m 1 : 1 work to rest

Long Intervals : 4 x 1000m 3 min Rest

Time Trial : 10k

Row:

Short Intervals : 4 500m 2min rest 4 x 500m 2 min rest 1000m moderate pace

The sets of 4 x 500m are the following

1- 400m hard/ 100m easy

2 – 300m hard / 200m easy

3 – 2oom hard / 300m easy …and so on

Long Intervals : 4 x 4min row , 2 min off for max distance

Time Trial : 10k