Friday, April 6, 2018
Aerobic Endurance
Warmup
10 minutes of dry dynamic warmup (poles, med balls, stretching)
200 loosen
3 X 25 @ 30
3 X 50 @ 50
3 X 75 @ 70
3 X 100 @ 1:30
*start short, and slowly extend the length
Main Set
3 X's through:
3 X 25 + 100 @ 20/1:30 (40)
3 X 25 + 200 @ 25/2:30 (40)
3 X 25 + 300 @ 30/3:30 (40)
*round 1 = FR
*Round 2 = Fins, Kick 25's
*round 3 = Stroke (adjust intervals if needed)
Notes: good set to rotate between short doable reps (25's) with some longer swims. Keep same effort throughout.
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