Monday, April 6, 2015
Endurance
Warmup for a good 30-45 minute effort:
Main Set
3 X 75 FR @ 60
3 X 50 stroke @ 45
3 X 25 Kick @ 30
1 X 200 @ 3:00 (push first 100)
3 X 25 Kick @ 30
3 X 50 stroke @ 45
3 X 75 FR @ 60
1 X 400 @ 6 (push first 200)
3 X 75 FR @ 60
3 X 50 stroke @ 45
3 X 25 Kick @ 30
1 X 200 @ 3:00 (push first 100)
3 X 25 Kick @ 30
3 X 50 stroke @ 45
3 X 75 FR @ 60
Notes: strong, consistent effort from strart to finish. HR should be around 25 the entire set with a spike at the 1st half of the 200/400 swims. This set is 41 minutes long, You may extend the set by making the 200's either 300-400's and the 400 either 600/800.
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