Monday, August 6, 2018

Monday, August 6, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

6 X 75 Pull @ 15R fewest strokes

6 X 75 @ 15R rotate 1st-2nd-3rd 25 fast

Main Set

2 X's Kick:

1 X 100 @ 1:30

1 X 150 @ 2:30

1 X 200 @ 3:30

*hold best avg.

Swim:

3 X 25 @ 25

1 X 50 @ 45

2 X 25 @ 25

2 X 50 @ 50

1 X 25 @ 25

3 X 50 @ 55

3 X 75 @ 60

1 X 25 @ 40

2 X 75 @ 60

2 X 25 @ 30

1 X 75 @ 60

3 X 25 @ 20

*hold best avg.

Pull:

4 X 100 @ 1:15

3 X 150 @ 2:15

2 X 200 @ 3:15

*hold best avg.

Notes: 3 parts, take minimum rest between sets and keep it moving, nothing is meant to be crazy fast, just keep the HR around 25.