Monday, June 9, 2014

Monday, June 9, 2014

Aerobic Endurance

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

Main Set

3 X 100 @ 1:10.....

2 X 200 @ 2:20....

1 X 300 @ 3:30......

200 EZ @ 3:00

200 Kick @ 4:00

200 EZ @ 3:00

3 X 75 @ 1:00

2 X 150 @ 1:50...

1 X 225 @ 2:30...

100 EZ @ 1:30

100 Kick @ 2:00

100 EZ @ 1:30

3 X 50 @ 40

2 X 100 @ 1:10...

1 X 150 @ 1:50

Warmdown

Notes: the rounds of 3-2-1 are meant to start off strong with shorter distances, and then extend the effort as the distance extends.  the 1st 100's, 75's, 50's should be swum at the same speed regardless of how long the swim is.  For example, the first 100 of the 300 should be swum at the same speed as the 3 X 100.  Don't start slower just because it is a longer swim.

You may swim this IM, but I would encourage you to swim FRIM's unless your fitness level is high enough that you can swim the FL without hurting the rest of the IM