Wednesday, April 9, 2015
Aerobic Endurance
Warmup for a good 45 minute effort
Main Set
3X 200 Pull @ 2:30
6 X 50 @ 45 first 25 Fast
3 X 150 K/S @ 2:15 (kick 1st 50-100)
6 X 50 @ 45 last 25 Fast
3 X 100 IM or stroke @ 1:30
6 X 50 @ 45 Odd's Fast
3 X 100 IM or stroke @ 1:30
6 X 50 @ 45 last 25 Fast
3 X 150 K/S @ 2:15 (kick 1st 50-100)
6 X 50 @ 45 first 25 Fast
3 X 200 Pull @ 2:30
Notes: Good strong effort from start to finish, pick up the pace a little on the 50's when asked. Adjust sendoff's and pattern for any individual needs.
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