Week #1 Workouts -- June 11 thru June 17

Build your Fitness Rountine

***10 minute cold bath after workouts***

Core Exercises on Monday, Wednesday, Friday, & Saturday:

• Beginners = 10 p-ups, 20 crunches, plank 30 sec x 2
• Year 2+ = 10 p-ups plus crunches, plank, boat, superman, flutter kick x 30 sec each

Monday, June 11th - Kick Off Meeting - BOCC (702 S. High Point Rd, Madison, WI)- 6:30-8:00pm

• Beginners = Run 3 minutes/Walk 3 minutes x 5
• Year 2 = 2-3 miles (easy)
• Year 3+ = 3-5 miles (easy)

Tuesday, June 12th - Oregon Pool – (249 Brook St., Oregon) - 12:00-1:00 - Cost = $1.50

• Lap Swim at Oregon Pool (High School only)  OR
• Bike at aerobic pace 6-8 miles at home OR Run 1-3 miles at home

Wednesday, June 13th - Captains’ Practice - Lake Farm Park - (4330 Libby Road) - 7:00pm – 8:15pm

• Beginners = Run 3 minutes/Walk 3 minutes x 5
• Year 2 = 2-3 miles - 70%
• Year 3+ = 3-5 miles - 70%

Thursday, June 14th - Oregon Pool – (249 Brook St., Oregon) - 12:00-1:00 - Cost = $1.50

• Lap Swim at Oregon Pool (High School only) OR
• Bike at aerobic pace 6-8 miles at home OR Run 1-3 miles at home

Friday, June 15th - At Home

Beginners = Run 3 minutes/Walk 3 minutes x 5

Year 2 = 2-3 miles - (easy)

Year 3+ = 3-5 miles - (easy)

Saturday, June 16th - At Home

Beginners = Run 3 minutes/Walk 3 minutes x 5

Year 2 = 2-3 miles - 70%

Year 3+ = 3-5 miles - 70%

Sunday, June 17th - REST