Monday, June 30, 2014

Monday, June 30, 2014

Aerobic Endurance

Sorry for no workouts last week, it was camp week, and we are a little busy.

Warmup: 400choice, 300 pull, 200 kick, 100 IM

Main Set:

4 X 100 @ 1:30

1 X 300 Kick @ 4:30

1 X 100 EZ @ 2:00

4 X 100 @ 1:20

2 X 150 Kick @ 2:30

1 X 100 EZ @ 2:00

4 X 100 @ 1:15

3 X 100 Kick @ 1:40

1 X 100 EZ

4 X 100 @ 1:10

6 X 50 Kick @ 50

Warmdown

Notes: the 400 are meant to be swum with the same strong effort throughout, for example holding 1:00-1:05 no matter what the sendoff, obviously it will become harder as the rest goes away. Go directly into 300 yards of kicking, maintain a strong effort and make the intervals on the kicks, you get an ez 100 after each kick!