Monday, May 20, 2013

Monday, May 20, 2013

Monday is an aerobic endurance day.  See my first entry of this blog to look at the pattern for the week.  This should be a very consistent day.  Sendoff's should be short, but doable, effort should be solid, but able to maintain through the entire set.  Just find your groove, and be consistent.  This is also a good day to substitute today's workout with a run or bike or something else if you wish.

Warmup on your own (1000 yards):

*6 X 75 FR @ 1:00-10

8 X 25 Kick @ 30

4 X 125 FR @ 1:30-45

8 X 25 Kick underwater@ 45-60

*2 X 225 FR @ 3:00-15

8 X 25 Kick @ 30

4 X 125 FR @ 1:30-45

8 X 25 Kick underwater @ 45-60

*6 X 75 FR @ 1:00-10

*IM's do the 75's 50stroke/25FR and do best stroke for 1st round, do weak stroke for last 6 and do the 1st 225 IM doing 75 of best stroke, 2nd 225 do 75 of weak stroke. Keep the 125's FR and work hard.

*stroke - feel free to add stroke on 75's and 225's as much or as little as needed.