Monday, September 2, 2014
Aerobic Endurance
Warmup: 400 + 300pull + 200 Kick + 100 IM
Main Set:
3 rounds of:
3 X 150 Pull @ 2:00
3 X 50 kick @ 50
1 EZ - 1 FAST - 1 EZ
6 X 25 Choice @ :30 Swum very well including leaving the walls
3 X 50 Kick @ 50
1 EZ - 1 FAST - 1 EZ
Notes: Go straight through all 3 rounds, no breaks, we want to keep the HR up above 22-25 for the entire workout, not just 5-10 minutes at a time. Sendoff's aren't the hardest, just swim well, work hard, and follow the pattern. You should be able to swim the 25's pretty fast without trying too hard.
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