Week 9th June 2014

10 Jun Week 9th June 2014

Run:

Short Interval:   Tabata Run 16x 20 secs work 10 secs rest

Long Interval:    4 x 400m with 10 sec recovery between intervals

4 min rest

3 rounds:  1000m, 60sec rest, 400m, 2min rest

Time Trial:           3k

Row:

Short Interval:   Tabata row 16x 20 secs work 10 secs rest

Long interval:     4 rounds

1000m moderate pace (2000m PR pace + 10-15sec) 2min rest 400m        sprint (below 2000m PR pace) 1 min rest 200m easy pace (2000m PR pace + 20-25sec) 15 sec rest

Time Trial:           3000m