Monday, August 13, 2018

Monday, August 13, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

6 X 150 @ :15R

3 Pull, 3 IMO by 50 or mixed strokes

Main Set

6 X 100 @ 1:40-30-20 (2 each)

1 X 50 + 100 @ 50/1:20

2 X 50 + 100 @ 50/1:20

3 X 50 + 100 @ 50/1:20

4 X 50 + 100 @ 50/1:20

*50's are IMO, 100 is best average FR

4 X 150 + 100 @ 2:20/1:20

3 X 150 + 100 @ 2:20/1:20

2 X 150 + 100 @ 2:20/1:20

1 X 150 + 100 @ 2:20/1:20

*150's are IM w/ no free, 100's are best average FR

Notes: Good stroke set to start off the week. The first 6 100's are to descend down to your best avg. 100 that you intend to maintain throughout the rest of the set. IM training is good for everybody, you could also do a stroke pattern if you choose.