Monday, July 14, 2014
Aerobic Endurance
Warmup: 400choice-300pull-200kick-100IM
Main Set:
12 X 100 @ 1:20-45
rotate FR-Stroke/FR-IM by 100 sendoff's give you 10-15R
3 X 100 Kick @ 1:30-45
3 X 100 FR @ 1:10 (fastest interval)
2 X 100 Kick @ 1:30-45
4 X 100 FR @ 1:10 (fastest interval)
1 X 100 Kick @ 1:30-45
5 X 100 FR @ 1:10 (fastest interval)
Notes: Start off the first 12 X 100's nice and strong and consistent, get the HR in the 22-25 zone, use sendoff's that give you 10-15R, the 3-2-1 Kicks and 3-4-5 swims, we want you to finish strong, HR at 25+.
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