Monday, April 16, 2018

Monday, April 16, 2018

Aerobic Endurance

Warmup

10 minutes of dry dynamic warmup

200 loosen

8 X 75 @ :15R

1st 4 K/S, 2nd 4 pull

Main Set

100 + 6 X 25 @ 1:20/25 (E-E-F-E-E-F)

200 + 6 X 25 @ 2:40/25 (E-F-E-E-F-E)

300 + 6 X 25 @ 4:00/25(F-E-F-E-F-E)

400 + 6 X 25 @ 5:20/25(F-F-E-E-F-F)

300 + 6 X 25 @ 4:00/25(E-F-F-F-F-E)

200 + 3 X 50 @ 2:40/50(F-E-F)

100 + 3 X 50 + 1:20/50(F-F-F)

Notes: Continuous swimming set in which changing your speed will be the main stressor. Swim the 100-400-100 smooth and steady, pick up the pace on the 25's and eventually the 50's when asked to.