Monday, August 15, 2016

Monday, August 15, 2016

Aerobic Endurance - Controlled Speed and Effort

Warmup

300 loosen

4 X 75 mixed strokes

6 X 50 descend in groups of two

Main Set

4 X 50 FR @ 45 (2nd 25 :05 faster)

1 X 50 EZ @ 60

4 X 50 Kick/Swim @ 45

1 X 50 EZ @ 60

6 X 25 @ 30 stroke

1 X 50 EZ @ 60

1 X 250 @ 3:00

1 X 50 EZ @ 60

6 X 25 @ 30 Stroke

1 X 50 EZ @ 60

4 X 50 K/S @ 45

1 X 50 EZ @ 60

4 X 50 FR @ 45 (2nd 25 :05 faster)

Notes: working in 3 minute chunks, with one minute between with an ez 50. Work every 3 minute set with best effort, use the 50 ez for quality control and don't stop once you start main set.