Aerobic Monday Mar 31

5 x 400 1-4 descend # 5 hold intensity and use choice of equipment

on 6, 5:45, 3 x 5:30 (+/- 15)

Choose A or B

A/ 16 * 100 done as:

4x 1) include 25 Fly or Breast

2) include 50 Fly or Breast

3) include 75 Fly or Breast

4) include 100 Fly or Breast

B/

4 x 200 on 3:00, 100 off on 2

3 x 200 on 2:50, 100 off on 2

2 x 200 on 2:40, 100 off on 2

1 x 200 on 2:30, 100 off on 2

200 pace times +/- (10? seconds)

last 1/2 hr

triangles

13 x 100 on 1:50 or 2:00 (if time) except for 3rd 25 sprint K repeats those are on 1:30 +/- looking for 5-10s rest

1) Dive and glide/SSS/50 SSS with paddles

2) Ez speed/slow open turn underwater dolphin kick/50 DAB or underwater recovery

3) swim @ PB + 10s

4,5,6) 3rd 25 sprint K

7) 100 fast turns

repeat with 2 x 3rd 25 sprint Kick

looking ahead

repeat of last Tuesday

Wed will not be the test set but some version of 10 x 100 fpp

Thurs-Sat to be determined

the next week will start with everyone's favourite 40 by 100