Monday, March 28, 2016

Monday, March 28, 2016

Aerobic Endurance

Warmup

300 Loosen

8 X 75 (25K/50S) @ :15R

Descend the kicks on 1st 4, descend the swims on the 2nd 4

Main Set

15 X 75 @ 60/65

5 Swim, 5 25K/50S, 5 alt. 1st last 50 Kick

1 X 200 EZ FR @ 3:00

15 X 75

3 Kick @ 1:10/15 Best

2 EZ Swim @ :15R

4 25K/50Swim @ 60 Best

1 EZ Swim @ :15R

5 Swim @ 60 Best

Notes: 33-35 Minute Main Set diveded into to rounds of 15 minute efforts. The first 15 Minutes, the increased amount of kick is what adds the stress to the set. After the 200 loosen in the middle the last 15, you are going to target 3 really good 75's kick, 4 really good 75's K/S, and 5 really good 75's to close out the workout. As usual, you want to go straight through the set, a 5 minute break changes the workout and the results.