PM
General Aerobic Prep - 15min
DROM/Specific Prep - 15min
+
Row - 4 x 250m Descending 1-4 to 1k pace; every 75sec
Row - 1 x 750m @ EN1
x4 Rounds
RD1 - 58.3 / 54.4 / 48.6 / 45.0
RD2 - 58.4 / 53.6 / 49.1 / 45.1
RD3 - 55.6 / 52.8 / 47.6 / 44.8
RD4 - 55.5 / 53.4 / 48.0 / 45.2
I descended to 1:30avg/500m because my current 1k PR is 3:07....I'm pretty certain I could be sub 3:00 now, however, I wanted to be relatively conservative, so I went with the a hypothetical 3:00 for a 1k. Not going to lie, I was pretty winded after this. I did experience some low back tightness after the second round so I took a little extra rest to walk around a mobilize...this is probably why my 3rd and 4th rounds were a little faster at the start.
+
AD - 20min @ EN1
+
Every-day Core Work
Prone - 3:03 / 3:13 / 3:15
Right - 2:15 / 2:18 / 2:17
Left: 1:55 / 1:48 / 1:59
Lumbar Protocol x2 Rounds
I ran out of time to do the AD, core work, and lumbar protocols at the gym because I had to teach. I spun on the stationary bike when I got home and did the core work after that.
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