Aerobic development session building low aerobic (HR 25) volume with some descending work, and learning to control the aerobic heart rate again.
Workout
800 SKIP (Swim Kick IM drill Pull)
4×50 Scull/swim x25 with pull buoy
10×50 (60) – Odd: Explode 15m UW, Even: Build to fast
4×100 (1.30) Dec from aerobic
100 easy
MAIN (freestyle):
A1 = HR 24-25
1×200 A1 (2.45)
3×100 (1.30) Descend 1-3 (HR 26-28-30+)
3×100 (1.30) A1
+ 60s rest
2×200 A1 (2.45)
2×100 (1.30) Descend 1-2 (HR 28-30+)
3×100 (1.30) A1
+ 60s rest
3×200 A1 (2.45)
1×100 (1.30) @ HR 30+
3×100 (1.30) A1
400 easy
8×25 UW (30)
8×25 Fins UW (20)
500 easy
Workout Total: 6000
Additional Comments:
All HR based on beats per 10 seconds.
This workout was provided by Coach Bobby Hurley.
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