A solid aerobic to high aerobic set for my distance swimmers. Nothing fancy, just good old fashioned hard work. Long main set – really targeting my Open Water swimmers with this set.
Send-offs are structured assuming a 1:20 base 100m time. :30 seconds of rest most likely…a little more on the hard efforts.
Workout #1 – Aerobic Endurance Session
300 pull with snorkel and paddles
5 x 100 Odds cruise — Evens build by length @ 1:50
15 x 200 done as 1-4 Steady aerobic, 5-8 Descend to FAST, 9-11 Steady aerobic,
12-15 Descend to FAST @ 3:10
Workout Total: 4700