Friday, April 13, 2018

Friday, April 13, 2018

Aerobic Endurance

Warmup

10 Minutes of dry dynamic warmup

200 loosen

300-200-100 Pull @ :15R fewest strokes

Main Set

[3 X 25 + 100 + 50] @ 25/1:15/1:15-30

[3 X 25 + 200 + 100] @ 25/2:30/1:30-45

[3 X 25 + 300 + 150] @ 25/3:45/1:45-2:00

[3 X 25 + 400 + 200 @ 25/5:00/2:00-2:15

*Best Avg.

Notes: 1800 yard set. Each round starts with some 25's so you can reinforce good habits. The middle swim gets longer, while the interval stays the same per 100 and then the 50-200 should be swum with the best effort as the interval gets harder to make. If you go back down and make it a pyramid, you'll add another 1100 yards.