Monday, May 2, 2016
Sustained Effort
Warmup
300 Loosen
8 X 50 @ :15R
4 Kick, 4 Swim descend to effort you want to hold for main set
Main Set
3 X 100 FR @ 1:10-20
4 X 75 Kick @ 1:15
3 X 100 IM @ 1:30-45
1 X 300 IM KICK @ 4:30-5
3 X 100 FR @ 1:10-20
4 X 75 Kick @ 1:15
3 X 100 choice of stroke @ :15R
Notes: 30-40 minutes of sustained effort, stay consistent, steady, HR around 25 per :10
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