Aerobic Capacity / 2600 - 2800m

Distance: 2600 - 2800m Warm Up 300m as (Fins Optional) *75m Free *50m Back *25m Sculling (light kick) *Repeat Main 4 x 200m on :20 RT *1 - 3: Hold 130 - 140 HR *4: Hold 140 - 150 HR *50m Kick, 100m Free, 50m Kick 4 x 75m Spin IM on :20 RT 1: Fly, Bk, Br 2: Bk, Br, Fr 3: Br, Fr, Fly 4. Fr, Fly, Bk 8 x 100m Free on :20 RT *1 - 3: 2 beat kick *4: 4 beat kick *Repeat 4 or 8 x 50m Free on :10 RT *Hold 140 - 150 HR *Max Speed (within HR), Min Strokes Cool Down 200m Choice *Check HR is below 110. If not, do an extra 100m.