101228

12-12-2010: 10x30sec Sprints
Choose ONE of the Following Sports:

Swim: 10 x 30sec Sprints all out efforts using paddles and buoy… 2 min recovery between sprints.

Bike: 10x 30sec Hill Sprints, all out efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. “Come into the hill at speed to maximize the 30sec sprint”

Run: 10x 30sec Hill Sprints, All out efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints

C2: 10x30sec Sprints all out efforts. Damper setting is choice,“Come into each sprint at speed to maximize the 30 sec sprint” 2 min recovery between sprints.

“Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint”


Post Distances/speeds/watts To Comments.

C2:
1. 168m, 1:29.2/500m
2. 172m, 1:27.2/500m
3. 169m, 1:28.7/500m
4. 166m, 1:30.3/500m
5. 161m, 1:33.1/500m
6. 158m, 1:34.9/500m
7. 159m, 1:34.3/500m
8. 158m, 1:34.9/500m
9. 156m, 1:36.1/500m
10. 154m, 1:37.4/500m
Total: 1621m, 1:32.5/500m

Warm-up:
5 minute row