Tuesday, 4 June 2013

Announcement: We will meet in the main lobby of Arvin (by the guard desk) at 0530.  This will be an endurance workout with your choice of Interval running or Swimming Sprints (bring your swimsuit, towel, and goggles).

WOD Option #1 (Run Intervals):
Run to Thayer Gate and back with Intervals: 30 seconds at 80-85%, 30 seconds recovery job at 40-50%.
***Warm-Up with a minimum of 5 minutes of mobility work and DYNAMIC stretching
***Cool-Down with 10 minutes of STATIC stretching

WOD Option #2 (Swim Sprints):
Swim 12x50m with 30 seconds of rest in between each sprint
***Warm-Up with a 150-200m swim
***Cool-Down with a 150-200m swim

4 comments:

Jacquie said...

I did a bad job of keeping time, but I did 12x25m freestyle and 12x25m backstroke. I think I was about 2 minutes per 50, so I was somewhere around 30 minutes. Once again, I was reminded of how bad I am at swimming, but I survived!

Adam said...

I went for the running option.

Ran 2 miles at :30 sprint/:45 walking recovery and then 1 mile at :15 sprint/:45 walking recovery.

Fun times, beautiful morning in Arkansas!

ErinM said...

1st of the 1st Trail Run... at 2200. It was very interesting in the pitch dark.

45 minutes to leave from CGR, go along Thayer Road to the trail head, then down Stony Lonesome Road back to CGR.

jswobe said...

I swam...if you can call it that.

I did 3 x 50m, and then did 9 x 25m, with 30 secs after each.

17:15

Swimming kills me...