Tuesday, April 15, 2014
VO2, Pace Charts, Fast/EZ
Warmup on your own: 5 minutes on land, 15 in the water
Main Set
4 X 50 @ 40 FAST
4 X 50 EZ @ 60
4 X 75 @ 60 FAST
4 X 75 EZ @ :20Rest
4 X 100 @ 1:10-20 FAST
4 X 100 EZ @ :30Rest
4 X 75 @ 60 FAST
4 X 75 EZ @ 20Rest
4 X 50 @ 40 FAST
4 X 50 EZ WArmdown
*FAST - HR needs to be higher than aerobic endurance, so over 160. You should be swimming faster and slower than an aerobic endurance training day. Different speeds trigger different responses and reactions in training. You will start at about 2 1/2 minutes of fast swimming and extend it up to about 5 minutes in the middle. Simple, yet great set.
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