Monday, August 29, 2016
Aerobic Endurance - Sustained Effort
Warmup
300 loosen
3 X 100 mixed strokes
6 X 100 mixed speeds (variable, fast/ez, descend,....)
Main Set
6 X 50 FR @ 50 strong/steady
60 rest
6 X 50 IMO @ 50 strong/steady
60 rest
6 X 50 Kick @ 50 strong/steady
60 rest
12 X 25 @ 25 (as much time under water as possible)
60 rest
6 X 50 Kick @ 50 strong/steady
60 rest
6 X 50 IMO @ 50 strong/steady
60 rest
6 X 50 FR @ 50 strong/steady
Notes: 5 minutes of strong swimming at a time. For the 25's work the walls and hold yourself accountable by trying to get the same distance or # of kicks off every wall.
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