Aerobic Capacity / 1400m

Distance: Equipment: Warm Up 200m as *50m Free *50m Kick *Repeat Main 4 x 75m on :20 RT *Odds: 50m Kick, 25m Free *Evens: 25m Free, 50m Kick 6 x 50m Pull on :20 RT *1st 3 w/ PB & PD *Last 3 w/ PB Only *Desc 1 - 3 x 2 3 x 100m on :25 RT #1 - E/S @ 6 RPE #2 - N/S @ 7 RPE #3 - Hold same pace as #2's 2nd 50 Cool Down 4 x 50m on :15 RT *50m Swim *50m Kick *50m Swim *50m Choice