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Workout Wednesday - Swim Broken Endurance Countdown

January 10, 2018

This broken endurance set keeps the mind engaged with a different focus for each interval.

 

Warm-up


10 min easy

 

Main Set


Follow this pattern (except the 4×25 at the end): First swim is cruise, second swim is race pace (your next “A” race), third swim is easy at the walls and sprint between the flags, fourth swim is a build to 90%.

 

600 as 4×150
500 as 4×125
400 as 4×100
300 as 4×75
200 as 4×50
100 as 4×25

 

Note: These are all sprints—take long rest as needed. Not the same pattern as the rest of the set.

2–4 x 200 pull with paddles optional as time allows

 

Cool-down
200

 

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