Monday, July 18, 2016
Aerobic Endurance
Warmup
300 loosen
4 X 75 mixed strokes
6 X 50 kick/swim
Main Set
9 X 50 K/S @ 50
3 X 100 @ 1:30
*middle 100 Strong
6 X 50 K/S @ 50
6 X 100 @ 1:30
*middle 2 100's Strong
3 X 50 K/S @ 50
9 X 100 @ 1:30
*middle 3 100's Strong
Notes: 50's = work the kicks harder than the swims, not all out or sprint, but uncomfortable, and use the swim to stretch and keep the upper body engaged. 100's = push the middle 1-2-3 100's, but not all out and then EZ, think of controlling your speed/pace, 1st and last 100's should be smooth and strong, middle 100's drop 2-4 seconds.
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