Phase Two Week Four
Alpha
Run Session
Pre-Run: 3 Rounds
-5 Hip CARs each side
-10 Knee CARs each side
-10 Ankle CARs each side
5:00 3rd World
Work: Fartlek Run
-5:30 Hard/3:00 Easy
Swim Session
-Swim 1500m
Run Session
Pre-Run:
-2:00 Role Golf Ball on each foot.
2 Rounds:
-5 Ankle CARs
-0:30 Rebound
Work: Run 4.5 Miles
Delta
Optional Swim Session
-Swim 750m
Run Session
Pre-Run:
-2:00 Role Golf Ball on each foot.
2 Rounds:
-5 Ankle CARs
-0:30 Rebound
Work: Run 3.6 Miles
Charli
Optional Swim Session
-Swim 500m
Run Session
Pre-Run:
-2:00 Role Golf Ball on each foot.
2 Rounds:
-5 Ankle CARs
-0:30 Rebound
Work: Run 2.25 Miles