Monday - March 31, 2014

Monday - March 31, 2014 Workout - Aerobic Endurance
Goal: Steady, Hard Work, Consistent effort from start to finish

Warmup on your own: 5-10 minutes on land, 10-15 minutes in the water

Main Set:

8 X 50 K/S, S/K @ 50

2 X 75 FR @ 60

6 X 50 K/S, K/S @ 50

4 X 75 FR @ 60

4 X 50 K/S, K/S @ 50

6 X 75 stroke/IM @ 60-70

2 X 50 K/S, K/S @ 50

8 X 75 FR @ 60

Alternate Land Workout (it is 60+ today):

find a track or parking lot

warmup

1 mile alternate, 400 forward, 400 backward

1 mile "fast/strong" on the straight away's, ez on the curves

1 mile best effort