Monday, May 5, 2014

Monday, May 5, 2014

Aerobic Endurance

Warmup: 400 choice, 4 X 100 alt. K/S, D/S, 4 X 50 variable sprints

Main Set

3 X 50 @ :40...

3 X 150 @ 1:50...

3 X 250 @ 3:00...

2 X 50 

2 X 150

2 X 250

1 X 50

1 X 150

1 X 250

Notes:  Remember the key to building aerobic endurance is sustained effort, short rest.  If you make the sendoff's too fast, you get outside the aerobic zone, if there is too much rest and stops, your HR will drop and you will not receive the desired results.  Feel free to add a stroke pattern that works for your event list, or a Kick/Swim pattern that fits, but keep the effort strong, and the rest low.