Speedskating Dryland Workout - 6/29/2009

WEEK THREE (HARD)

• ACTIVE STRETCH

• WARM-UP JOG W/HOPS, GRAPEVINE, BACKWARDS, ETC.

• 4 SETS "ONE LEG SQUAT" (60 @ 51 PACE & 75" REST)

• 4 SETS "SIDE TO SIDE DITCH" (75" @ 100 PACE & 75" REST)

• 4 SETS "LOW WALK" UP HILL (90" @ 100 PACE W/JOG BACK DOWN HILL & 1' REST)

• 4 SETS "BROAD JUMP" UP HILL (45" @ NO PACE W/WALK BACK DOWN HILL & 1' REST)

• COOL DOWN JOG (10')

• STATIC STRETCH

Location: Chestnut Ridge Park