Wednesday 10 April 2019 – Endurance Threshold

Warm/up (with fins or Board)                    900M

10 x 50M (25M kick, 25M swim)                10s

4 x 100M (25 One arm f/c, 75M swim)    10s

Main                                                                     1800M

4 x 50M max effort

Lane 1	Lane 2	Lane 3	Lane 4
60s	65s	70s	80S

 

4 X 100m Negative Spilt

2 x 200M Even Pace

X2

Lane 1	Lane 2	Lane 3	Lane 4
1:40	1:50	2:05	2:30
3:30	3:50	4:15	4:50

 

Cool down                                                          300M

3 x 100M easy mixed choice

TOTAL                                                                   3000M

 

Friday 12 April 2019 – Threshold Speed

Warm/up (with Board & Pull Bouy)         900M

2 x 50M FC easy to loosen out                   10s

6 x 100M   Pull/ kick /swim                           15s

2 x 100M Building easy to all out               10s

Main                                                                     1700M

2 X 100M             Fast                                        10s

3 X 200M             Even                                      20s

4 X 50M               Fast                                        10s

2 X 200M             Even                                      20s

2 X 50M               Fast                                        10s

1 X 200m             Even                                      20s

 

Cool down                                                          200M

4 x 50M easy mixed choice

TOTAL                                                                   3000M

Monday 15th April 2019 – Aerobic Endurance