Thursday, July 9, 2015
Aerobic Endurance
Warmup: 300 + 3 X 100 descend 1-3 + 1 X 200 strong
Main Set
8 X 100 @ 1:10-30 FR
*HR 22-25
1 X 200 Kick @ 4:00 Best
6 X 75 IM, no FR @ 60-70, HR 25+
1 X 100 Kick @ 2:00 Best
4 X 25 Sprint @ 60HR 30+
1 X 100 Kick @ 2:00 Best
6 X 75 IM, no FR, HR 25+
1 X 200 Kick @ 4:00 Best
8 X 100 @ 1:10-30 FR
*HR 22-25
Notes: control HR through the set, bring it up at the right time. the 100/200's best mean mean a good sustained effort with the legs
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