Monday, March 22, 2026

 Monday, March 22, 2026

Spring Training Block - Aerobic Endurance

Warmup

3 X 250 @ :30R Stretch

Swim, K-S-K-S-K, Pull

18 X 25 @ :10R

2 X's: 3 scull, 3 superman-side-kick, 3 Sin wave to chin

Main Set

2 X [3 X 100 + 3 X 75 + 25 FAST] @ 1:20-60-30

9 X 100 Board Kick @ 1:40 (or 12 X 75 @ 1:15)

18 X 50 @ 50 IM Pattern

3 X's: FL-FR; BK-FR; BR-FR; BR; BK; FL

Notes: Building the aerobic system from the ground up today. Effort should be steady, consistent, with short rest. Main set is 45 minutes broken up into 15 minutes of FR, 15 minutes of old fashion board kick, and 15 minutes of IM work which is good for aerobic building. Keep it steady for the entire 45 minutes to get the best results. There are a couple 25's FAST and some butterfly which will keep you honest as they push the HR a touch.