Thursday, August 7, 2014
Aerobic Endurance
Warmup: 400+ 300 pull + 200 Kick + 100 IM
Main Set:
30 X 75 @ 1:10-20
10 Kick
10 Stroke
10 FR
Notes: Pretty simple, don't try to hold the fastest sendoff, rather hold the best pace, and put yourself on a sendoff that gives you 15-20 seconds rest which studies have shown to be the ideal rest to get the best results. 15-20 seconds of rest allows enough time to get oxygen and evaluate your swim while it is not enough time to allow your HR to come down significantly which allows your body to continue to adapt to the parameters being put on your body.
If you feel the need to go further, do 100's, same concept.
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