Monday, April 11, 2016
Aerobic Enurance
Warmup
300 loosen
200 kick, descend effort by 50's
300 Pull sculling every 3rd 25
Main Set
8 X 50 FR @ 45
4 X 100 Kick @ 1:30-45
2 X 200 IM @ 3-3:30
1 X 300 choice @ :30R
2 X 200 FR @ 2:30-3
4 X 100 Kick @ 1:30-45
8 X 50 IMO @ 45
Notes: 35-45 minutes - steady effort - no stopping between lines, keep the HR up the entire set, otherwise it changes the results you get.
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