Monday, April 28, 2014

Monday, April 28, 2014

Aerobic Endurance

Warmup

400choice-300pull-200kick-100IM

Main Set

Sendoff's are average, I want you to contol your speed today.  The more fit you are the more gears you have in your arsenal.

Here is a guide to gears:

1st Gear - ez, float, warmup

2nd Gear - smooth, slow, quiet, long

3rd Gear - Working Hard, in control, on the brink of uncomfortable

4th Gear - moving, uncomfortable, yet still one gear to go.

5th Gear - Your Best.....

10 X 200,300, or 400's @ 1:30/100 interval

#1 - 1st 1/2 2nd Gear, 2nd 1/2 4th gear

#2 - 3rd Gear

#3 - descend 2nd - 5th

#4 - 3rd Gear

#5 - 1st 4th - 5th Gear, then 1st Gear

#6 - 3rd Gear

#7 - alt. 2nd/4th Gear by 25 or 50

#8 - 3rd Gear

#9 - last 25 of every 100 - 5th gear

#10 - 4th Gear until last 25-50, then 5th gear

Warmdown