10.25.2010

Aerobic Speed

Gary Galbreath
Dayton Raiders

We did this set during what I called Aerobic speed week. This was done Short Course Meters.
We gave all swimmers aggressive times to hold.  All said it was the hardest set of the summer.

400/350 Pull @ 5:15
4 x 50 Drill @ 50
-------30--------
1 x 100 Dive Fast @ 2:00
400/350 Pull @ 5:15
4 x 50 Drill @ 50
-------30--------
2 x 100 Dive Fast @ 2:00
400/350 Pull @ 5:15
4 x 50 Drill @ 50
-------30--------
3 x 100 Dive Fast @ 2:00
400/350 Pull @ 5:15
4 x 50 Drill @ 50
-------30--------
4 x 100 Dive Fast @ 2:00

500 Warm-Down (50 Kick-50 Swim)


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