Friday, April 27, 2018
Aerobic Endurance
Warmup
10 minute dry dynamic warmup
200 Loosen
3 X 200 Pull @ :15R
Main Set
3 X 75 + 3 X 25 + 2 X 50 @ 1:05/35/40(45)-60
3 X 75 + 3 X 25 + 4 X 50 @ 1:05/35/40(45)-60
3 X 75 + 3 X 25 + 6 X 50 @ 1:05/35/40(45)-60
3 X 75 + 3 X 25 + 8 X 50 @ 1:05/35/40(45)-60
Notes: Nice set to finish the week, go back down with 6-4-2 50's will add another 1500 yards. Descend the 75's 1-3 FR, the 25's are FAST Stroke or Kick, the 50's are best avg. FR, the last 50 is always on 60 and is EZ. Overall, control your speed, throw in some stroke/kick, and accumulate some best avg. swimming will allow you to finish the week feeling successful.
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