Monday, March 30, 2015

Monday, March 30, 2015

Aerobic Endurance

Warmup for a good, consistent, strong effort from start to finish:

Main Set

4 X 50 Kick/Swim @ 50 (1st 25 underwater)

3 X 50 Swim/Kick @ 50 (2nd 25 underwater)

2 X 50 Kick/Swim @ 50 (sprint 1st 25, may use a board)

1 X 50 Kick @ 50 best effort

take 1:00

1 X 150 @ 1:30

2 X 125 @ 1:30

3 X 100 @ 1:30

4 X 75 @ 1:30

3 X 100 @ 1:30

2 X 125 @ 1:30

1 X 150 @ 1:30

take 1:00

1 X 50 kick/Swim @ 50 (1st 25 underwater)

2 X 50 swim/Kick @ 50 (2nd 25 underwater)

3 X 50 kick/Swim @ 50 (sprint 1st 25)

4 X 50 Kick @ 50 Finish with Best!

Notes: Follow the directions, adjust sendoff's for ability. The workout starts and ends with kicking, most of it underwater, the middle of the set should be swum holding your best sustained effort throughout. HR should average 25 for :10 with a few spikes to 30+