Mon Sep 29

Warmup

20 x 100

4 swim on 1:45

1 fins on 1:30

3 swim on 1:45

2 fins on 1:30

2 swim on 1:45

3 fins on 1:30

1 swim on 1:45

4 fins on 1:30

Aerobic Base

10x200 Fr 3:05-2:20 or 3:10 down to 2:35 or 3:20 down to 2:45

• can be all free or all back or something like 150 free/50 stroke or every 4th 25 stroke

• could pull up to 1/2 of these
  

Aerobic Power

This is tonight's main set! So do the aerobic base if coming back to night but you can still do it if not coming back tonight

12x150 - could pull the easy repeats

1 easy on 3:00

3 FPP +10

2 easy on 3:00 then 2:50

2 FPP + 10

3 easy on 3:00 then 2:50 then 2:40

1 FPP

10? (depends on time) all on 1:50

1) swim

2) 75 swim/25 kick if you stil l get 5s rest add 25m more kick, if not more swim

3)... anytime you get 5s add more kick,