Thursday, June 5, 2014

Thursday, June 5, 2014

Aerobic Endurance

Warmup:

400choice-300pull-200kick-4 X 25 variable sprints

Main Set

10 X 75 Kick @ 1:20

5 X 100 Swim @ 1:20

8 X 75 K/S @ 1:15 (alt. 50K/25S, 25S/50K)

4 X 100 @ 1:15

6 X 75 K/S @ 1:10 (25K/50S)

3 X 100 @ 1:10

4 X 75 FL-BK-BR @ 1:05

2 X 100 FR @ 1:05

2 X 75 FR @ 1:00

1 X 100 under 1:00

Notes: This is about a 50 minute effort, the rest is more available at the beginning of the set, but don't start off lazy and "save" up for the end.  Start off strong and maintain as the set moves along and the rest becomes less.  Make sure you know what the pattern is so you don't have to stop for 2 minutes to figure it out.  You need to keep the HR in right zone the entire 50 minutes.