April 4, 2016

Monday, April 4, 2016

Aerobic Endurance

Warmup

300 loosen

3 X 25 @ 10r, descend 1-3

3 X 50@ 10R descend 1-3 kick

3 X 75 @ 10r descend 1-3

Main Set

10 X 200 @ 3

1-4 are kick swim start with 50 kick add 50 until number 4 is all kick

5 is ez and use to catch up if you don't make the last 200 under 3

Last 5 hold strong effort throughout, HR 25+

Notes: straight forward, 30 minutes of good effort