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