Thursday, August 21, 2014

Thursday, August 21, 2014

Aerobic Endurance

Warmup: 400 + 300 pull + 200 Kick + 100IM

Main Set

1 X 400 Pull @ 5:30

4 X 75 FR @ 60 

1 X 400 Pull @ 5:30

4 X 75 stroke, IMO, or IM with no FR @ 70

1 X 400 Pull @ 5:30

4 X 75 Kick @ 80

Notes: Swim the 400's slow, quiet, smooth, with a breathing pattern of 4-6's or use a snorkel.  Keep the neck long, head down, use your eyes to watch the formarms and make sure they get an early vertical forearm. Pick up the effort on the 75's.  If you want to make the set longer, add some reps to the 75's or some length to the pulls.