Friday, July 13, 2018
Endurance
Warmup
10 minutes of dry, dynamic warmup
300 loosen
6 X 50 @ 50
4 X 100 @ 1:30
3 X 150 @ 2:00
*slowly get moving better throughout progression
Main Set
200 + 2 X 50 @ 2:20/60
200 + 4 X 50 @ 2:30/55
200 + 6 X 50 @ 2:40/50
200 + 8 X 50 @ 2:50/45
200 + 10 X 50 @ 3/40
1:00 Rest
1 X 200!
Notes: The 1st 5 200's are Strong, but not all out, HR around 25, the 50's should be as close to P400/500 or under as possible for Distance Swimmers, P200 + 3 or better for Sprint Swimmers. The last 200 is the big finish, go for it!
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