Thursday, May 21, 2015

Thursday, May 21, 2015

Aerobic Endurance

*Sorry for missing some workouts the first half of the week, our pool getting some attention and I got out of the habit. Here you go:

Warmup for the following:

Main Set:

3 X's through:

3 X 75 Kick @ 1:15

1 X 25 Kick @ 30 FAST!!!

3 X 50 Kick @ :50

1 X 25 @ 30 FAST!!!

3 X 25 Kick @ :30

1 X 25 @ 30 FAST!!!!

Take and EZ 100 to loosen up the upper body/arms

16 X 50 @ 45

1st ands 3rd group of 4 = descend 1-4

2nd round  of 4 sprint 1st 25, last 25 EZ

Last round of 4, sprint 2nd 25

Take an EZ 100

5 X 100 @ 1:10-20 hold best avg.

Notes: the workout starts with some good steady kick with a few 25's very fast, to keep you honest and the HR up. The middle of the workout has some intervals where you need to control your speed and energy output on low rest. Finally, finish with your best 500 yards broken into 100's on an interval that gives you no more than :15R. Don't take more than 3:00 for your EZ swim in the middle.