Monday, July 15, 2013

Monday, July 15, 2013

Aerobic Endurance:  Keep it consistent, moving, low rest.

Warmup on your own (1000-1500):

6 X 50 FR @ 40

4 X 100 IM or stroke @ 1:30

6 X 50 FR @ 40

4:00 vertical Kick (6 seconds of all out kicking in streamline position every :30, :20 if you are ambitious), flutter kick with hands on shoulders to recover, no sculling ever

6 X 50 FR @ 40

4 X 100 IM  or stroke @ 1:30

6 X 50 FR @ 40

4:00 Kick (:10 all out vertical board, :20 normal board)

6 X 50 FR @ 40

Warmdown