Monday, April 2, 2018

Monday, April 2, 2018

Aerobic Endurance

Warmup

10 minutes of dynamic dry warmup

200 Loosen

20 X 25 @ 30

5 Kick, 5 drills, 5 strokes, 5 F-E-F-E-F

Main Set (36 minutes)

[8 X 25 @ 25] @ 4

[5 X 50 @ 45] @ 4

[4 X 75 @ 65] @ 4

2 X 125 Kick @ 2

1 X 300 @ 4

2 X 125 Kick @ 2

[4 X 75 @ 65] @ 4

[5 X 50 @ 45] @ 4

[8 X 25 @ 25] @ 4

Notes: Goal is to accumulate some good, steady efforts, with quality strokes from start to finish. The reason behind the pattern is to let you get a little extra rest at the end of every 4 minutes. I would suggest you keeping the set to freestyle so that you can start the week with a nice effort, uninterrupted by changes in stroke.