Monday, August 4, 2014
Aerobic Endurance
Warmup: 400 + 300 pull + 200 Kick + 100IM
Main Set:
3 X 100 FR @ 1:10....
4 X 200
1 EZ @ 3:00, 3 K/S, IM, or stroke/FR @ 3:00
3 X 100 FR @ 1:10....
3 X 200
1 EZ @ 3:00, 2 K/S, IM, or Stroke/FR @ 3:00
3 X 100 FR @ 1:10...
2 X 200
1 EZ @ 3:00, 1 K/S, IM, or Stroke/FR @ 3:00
3 X 100 FR @ 1:10....
1 X 200 EZ @ 3:00
3 X 100 FR @ 1:10....
Notes: You will do 5 rounds of 3 100's, done really well (HR 25+) on a sendoff that gives you less than :15R. You will then get a round of 200's in which the first one is always ez, then doing the rest 100K/100S, IM, or 100stroke/100FR, whatever you prefer, just work hard. The emphasis is on the 100's.
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