Thursday, July 17, 2014

Thursday, July 17, 2014

Aerobic Endurance

Warmup

400 Choice + 300 Pull + 200 Kick + 100 IM

Main Set

45 Minutes of Hard Work (choose your path):

15 X 200 @ 3

#1 - 100K/100S

#2 - Stroke or IM

#3 - FR

or

10 X 300 @ 4:00-30

Odd - Kick middle 100
Even - Choose 300IM, 150Stroke/150FR, or FR, your specialty

or

8 X 400

3 IM @ 6

2 Kick @ 6:30

3 FR @ 5

Notes: Nothing flashy our ground breaking today, work hard, put your HR between 22-25 and keep it there.  If it occasionally goes above 25, no problem.