Monday, July 11, 2016

Monday, July 11, 2016

Aerobic Endurance

Warmup

300 loosen

4 X 75 push 1st 25

6 X 50 push 1st 25

Main Set

2 X 100 @ 1:10-20 strong

1 X 100 EZ @ 2:00

2 X 100 @ 1:10-20 Strong

1 X 100 EZ @ 2:00

2 X 100 @ 1:10-20 Strong

1 X 100 EZ @ 2:00

3 X 100 @ 1:10-20 STrong

1 X 100 EZ @ 2:00

4 X 100 @ 1:10-20 Strong

1 X 100 EZ @ 2:00

5 X 100 @ 1:10-20 Strong

Notes: start with 3 rounds of 2 X 100's where you are kind of priming the pump with a pair of nice strong swims and then you extend the effort, tempo and speed into 3-4-5. You can easily add some length to the set if you go 3-3-3-4-5-6. Good way to start the week.