Monday, May 23, 2016

Monday, May 23, 2016

Aerobic Endurance

Warmup

300 loosen

6 X 50 @ :10R alt. K/S, S/K

4 X 75 Mixed strokes @ :10R

Main Set

15 swims @ 2:00

#1 - 150 or 175 Free

#2 - 125 IM w/ 50 FR 

#3 - 100-125 Kick

#4 - 125 IM w/ 50 of FL,BK, or BR

#5 - 150 or 175 Free

*repeat

Notes: We are looking for 30 minutes of good solid effort, no sprints or super hero's, just consistent, steady, HR25 (:10) effort. You have some choice in the 150-175FR and 100 or 125 Kick, this is to allow to adjust to ability. Obviously when you add a 25, it will make it more difficult. Finally, notice the difference in the 125's. Repeat the pattern 3 X's.