Monday, April 9, 2018

Monday, April 9, 2018

Aerobic Endurance - A little bit of Everything

Warmup

10 minutes of dry, dynamic stretching on deck (poles, med-balls, bodyweight...)

200 loosen

12 X 50 @ 55

3 K/S, 3 Stroke/FR IMO, 3 underwater to 15M, 3 desc. 1-3

Main Set

4 X 50 FR @ 45

3 X 75 Kick @ 1:20

2 X 175 IM @ 2:30 (only do 25 FL)

4 X 25 @ 30 Sprint to far Flags

3 X 50 @ 60 FAST 1st 25

1 X 300 @ 4

3 X 50 @ 60 FAST 1st 25

4 X 25 @ 30 Sprint to far flags

2 X 175 IM @ 2:30 (only do 25 FL)

3 X 75 Kick @ 1:20

4 X 50 FR @ 45

Notes: Great 38 minute set that will cover everything! Make sure you know the pattern so you can go straight through. The first and last 12 minutes is best avg. swimming and kicking, the middle 14 minutes gives you some contrast as you get to do some short fast things along with a 300 right in the middle.

Get your Monday started the right way with some work that will leave you feeling great!