And we’re off…
Tanya, our coach, has come up with an outline for the first couple weeks of the indoor program, which begins tomorrow, January 3rd. Here’s what’s in store.
1/3 – Teach basics of: Pick Drill and Legs only drill (reverse pick drill)
Testing: 2000m, 2′ squats, 1′ push ups, 1′ sit ups
Please record results – if people have bad knees do 2′ of calf raises or jumping jacks instead of squats
1/5 – Focus On The Music – (Will need a speaker)
1 song warmup, 3x (2 songs intensity, 1 song rest), 1 song cooldown
1/8 – It’s All About the Sequence –
Teach Pause drills (½ slide, Finish, Arms away, Body Prep)
5 x 3min @ (16, 18, 20, 18, 16) – 30’ rest
If time permits, do 5 minutes of ab work
1/10 – A Day of Sprints –
Start with Legs only drill
8 x 500m / 45’ rest
1/12 (No Dan or Tanya here) – Can You Keep Count –
Start with Pick drill
Stroke Counting Pyramid: 1on/1off up to 30on/30off and back down
2 minute rest and then repeat again until class is over