Monday, April 10, 2017
Warmup as you need,
Main Set (36 minutes)
3 X 75 @ 60
1 X 50 @ 1:00
3 X 100 @ 1:20
1 X 50 @ 1:00
6 X 50 @ 50 IMO, no free
1 X 50 @ 1:00
12 X 25 Kick @ 30
1 X 50 @ 1:00
6 X 50 @ 50 IMO, no free
1 X 50 @ 1:00
3 X 100 @ 1:20
1 X 50 @ 1:00
3 X 75 @ 60
Notes: If you look at this workout by time, it is a pyramid scheme, as you will be swimming 3-4-5-6-5-4-3 minutes of strong swimming. Each 1 X 50 should be done very well and Fast to spike the HR up over 30+. The sendoff allows some time before the next part of the workout. Make sure you know the pattern so you can keep going straight through the workout from start to finish
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