Aqua Running Thursday - Aerobic Capacity Ladder

The pool was really crowded compared to other days, which meant plenty of waves to deal with. I'm not talking giant ocean waves, but when you're doing a workout where your mouth is about 2 inches from the surface of the water, any choppiness equals a mouth full.

On tap today, Aerobic Capacity Workout "Ladder #1" (out of my coach's list of about 20 different workouts.

* = no belt

10 minute warm up

• *8 reps of 1 minute at 95% effort with 30 second recovery in between.
• 2 reps of 2.5 mins at 90% effort with 1 minute recovery in between.
• 1 rep of 5 mins at 90% effort with 2 minute rest.
• 2 reps of 2.5 mins at 90% effort with 1 minute recovery in between.
• *8 reps of 1 minute at 95% effort with 30 second recovery in between.

10 minute warm down

65 min workout.
I was completely dead by the time I had the lst 3 reps left on the 1 minute without the belt, but kept pushing with all i had.

The pretty cool thing about this, is that no matter how hard a track workout may be, your legs are tired, and you are out of breath. Here, your entire body including your arms are begging for mercy, and when you get the recovery, you're breathing like crazy to try and catch your breath. I know, i'm really stretching myself trying to say Aqua Running is cool. Sorry, that's all I got these days.

But it really was a tough workout!