Thursday, April 2, 2015

Thursday, April 2, 2015

Endurance

*there will be no workout Friday (Good Friday)

Warmup until you feel ready to start with a good effort and with good habits

Main Set

18 X 100

1 @ 1:20

1 @ 1:10

1 @ 1:20

2 @ 1:10

1 @ 1:20

3 @ 1:10

3 @ 1:20

1 @ 1:10

2 @ 1:20

1 @ 1:10

1 @ 1:20

1 @ 1:10

9 X 200

3 Pull @ 2:30, 3 Kick @ 3:30, 3 swim @ 2:30 Descend 1-3

Notes: All 100's should be swum the same way (FR, Stroke, IM, etc). Choose two sendoff's, one that is in your comfort zone, but not too comfortable, and one that will push you to step it up. The faster interval should not be too fast that you have to go all out, but fast enough that you have to very the speed. Once you have that figured out, follow the patter. 

Take no more than 2:00 after the 100's and go right into the 200's, stay strong and steady through the pulls and kicks and then descend the last 3 200's down to a good effort. Finish Strong!