Monday, August 22, 2016
Aerobic Endurance - Sustained Effort
Warmup
300 loosen
6 X 50 mixed strokes
4 X 75 descend 1-3, 4 is skills and drills
Main Set
5 X 50 Kick @ 50
4 X 75 IM or stroke@ 1:10-20
3 X 50 Kick @ 50
2 X 100 FR @ 1:10-30
1 X 50 Kick @ 50
1 X 300-500 @ :30R (change speeds, neg. split)
1 X 50 Kick @ 50
2 X 100 FR @ 1:10-30
3 X 50 Kick @ 50
4 X 75 IM or stroke @ 1:10-20
5 X 50 Kick @ 50
Notes: stay in control from start to finish, rotating through different modes of transportation, with a little longer swim hiding in the middle of the set.
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