The Lane Line
Tuesday Short Distance Aerobic
by , December 10th, 2019 at 05:04 PM (458 Views)
rmjenkins14I had originally planned to use the 50’s set below as a main set and do some stroke and kick work as well, but as I was swimming I thought I could add the 25’s. I think if you want to make a whole workout from this pattern, start with 100’s and work your way down to 25’s for a total of 4000.
W/U (1200)
12x100
4 - swim @ 1:20
4 - pull w/ pads + buoy @ 1:25
4 - pull w/ pads, buoy and ankle strap @ 1:30
Main (1200):
16x50 swim
Intervals in groups of 4 (no rest in between):
1:00/:55/:50/:45
:55/:50/:45:40
:50/:45/:40/:35
:45/:40/:35/:30
2 min rest
16x25 swim
:45/:40/:35/:30
:40/:35/:30/:25
:35/:30/:25/:20
:30/:25/:20/:15
200 easy
Total: 2600
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