Monday, March 26, 2018
Aerobic Endurance
Warmup
10 minute dynamic warmup on deck
200 loosen + 4 X 75 Kick @ :15R desc. 1-4 + 4 X 100 IM @ :15R
Main Set (30 Minutes)
1 X 50 Kick @ 60
6 X 50 @ 50 (stroke/fr IMO)
2 X 50 Kick @ 55
6 X 50 @ 50 (Fast/EZ, EZ/Fast)
3 X 50 Kick @ 50
6 X 50 @ 50 (desc. 1-3, 4-6)
4 X 50 Kick @ 45
6 X 50 @ 60 (best avg.)
Notes: 30 minutes of sustained effort. The rest gets taken away on the kicks as the set moves along, the 6 X 50's are always on 50, however, you will rotate strokes and change speeds throughout.
No comments:
Post a Comment