Aerobic
3400 m
October 6, 2013
Description
This workout aims to make you work on your 200m. The middle of the main set is where things get really challenging (if you can manage to do the whole thing without switching to drill or kick).
Warm Up
1000 m
100 m
Free (Entire warm-up is continuous (no rest))
100 m
Choice Kick
100 m
Stroke
100 m
Stroke Kick (No freestyle kick)
100 m
Free Pull
400 m
Choice Kick
100 m
Choice Easy
Main Set
2000 m
200 m
Free · rest 10s
200 m
Breast · rest 10s
200 m
Back · rest 10s
200 m
Fly · rest 20s (Use fins, switch to drill or kick if too difficult)
200 m
IM · rest 30s (Use fins, switch to drill or kick if too difficult)
200 m
IM · rest 30s (Use fins, switch to drill or kick if too difficult)
200 m
Fly · rest 20s (Use fins, switch to drill or kick if too difficult)
200 m
Back · rest 10s
200 m
Breast · rest 10s
200 m
Free · rest 10s
Cool Down
400 m
100 m
Choice
100 m
Choice Kick
100 m
Stroke
100 m
Free