Wednesday Workout - A Killer Aerobic Set


Want a killer aerobic swim set, remember you asked for it...

Warm-up: 5 minutes of easy, no-wall swimming

MS:

6 x 50 with :15 rest (build each 50 to fast)

1 x 100 on 1:20 1 x 100 on 1:20 1 x 100 on 1:25 1 x 100 on 1:20 1 x 100 on 1:25 2 x 100 on 1:30 1 x 100 on 1:20 1 x 100 on 1:25 2 x 100 on 1:30 3 x 100 on 1:35

Continue the pattern with pulling equipment, add 5 x 100 on 1:40

Continue the pattern with fins, add 8 x 100 on 1:45

Cool-down: 50 feet first sculling (use pull buoy for optional assistance) 150 easy swim

Total: ~5,400

Warm-up: 5 minutes of easy, no-wall swimming

MS:

1 x 75 on 1:20 1 x 75 on 1:20 1 x 75 on 1:25 1 x 75 on 1:20 1 x 75 on 1:25 2 x 75 on 1:30 1 x 75 on 1:20 1 x 75 on 1:25 2 x 75 on 1:30 3 x 75 on 1:35

Continue the pattern with pulling equipment, add 5 x 75 on 1:40

Continue the pattern with fins, add 8 x 75 on 1:45

Cool-down: 50 feet first sculling (use pull buoy for optional assistance) 150 easy swim

Total: ~4,000

Warm-up: 5 minutes of easy, no-wall swimming

MS:

1 x 50 on 1:20 1 x 50 on 1:20 1 x 50 on 1:25 1 x 50 on 1:20 1 x 50 on 1:25 2 x 50 on 1:30 1 x 50 on 1:20 1 x 50 on 1:25 2 x 50 on 1:30 3x 50 on 1:35

Continue the pattern with pulling equipment, add 5 x 50 on 1:40

Continue the pattern with fins, add 8 x 50 on 1:45

Total: ~2,700

Cool-down: 50 feet first sculling (use pull buoy for optional assistance) 150 easy swim

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