Monday, April 23, 2018
Aerobic Endurance
Warmup
10 minutes of dry dynamic warmup
200 Loosen
24 X 25 @ 30
6 - good take off's, 6 kick, 6 strokes, 6 desc. 1-3, 4-6
Main Set
3 X 300 pull @ 4:00
6 X 125 K/S @ 2:00 (Kick 1st/last 50 on 1st 3, Kick 1st 75 on last 3)
6 X [75 + 2 X 25] @ 60/30 (75 = FR, 25 = Stroke)
Notes: think of this as 3 rounds of 12 minutes. This would be easy to extend or lengthen by adding reps. Keep the same, strong effort from start to finish as you move through some pulling, kicking, and strokes.
No comments:
Post a Comment