Professional Swim Workouts by Professional Swim Coaches
Mar 28, 2017 – NCAP West – Aerobic Add Up

Mar 28, 2017 – NCAP West – Aerobic Add Up

Aerobic workout with built in 400 IM as well as 500 freestyle add up. We really want to have goals built into our aerobic training aside from fitness, control, and habits, and intervals.

We look towards getting in 5k in 80 minutes with some good goals achieved.The concept today was to be able to swim goal add ups for the 400 IM and the 500 FR under duress. We have also been working on making (130) a kick base interval for aerobic kicking so you will see some of that worked into the transition set.

Workout

3 x 300 (430)
#1 FR under 12 stks/BK w/ 5 UW x 25
#2 FR under 12 stks/BR under 7 Stks x 25
#3 FR under 12 stks/FL K,D,S x 25

4 Rounds:
2 x 150 (2) #1 FL/BK/BR=2Kip x 50; #2 BK/BR=BR Dolph/FR x 50
1 x 100 IMO x R (140) For 400 IM Add

10 x 50 K Board (45)/(55) x 50

5 Rounds:
4 x 50 FR (40)
100 FR @ 500 Add (120)

2 x 250 EZ #1=K, #2=S

Workout Total: 5000

Additional Comments:
Crank it up and see if you can match our team leader on add up 3:43 IM and 4:23 freestyle!

This workout was provided by NCAP West Head Coach Jeremy Linn.


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About Jeremy Linn

Jeremy Linn won a silver medal in the 1996 Olympics. He swam for NCAP and has been with the program for over 20 years. [Read Bio]

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