Braden Holloway
Associate Head Coach, Virginia Tech
Aerobic Base IM set for 400 IMers.
Done in SC Yards
350 IM @ 4:45 (50/125/125/50)
3 x 100 FR @ 1:15
400 IM @ 5:30 (75/125/125/75)
400 FR @ 5:00
450 IM @ 6:15 (100/125/125/100)
5 x 100 @ 1:10
500 IM @ 6:45 (100/150/150/100)
600 FR @ 7:00
550 IM @ 7:30 (125/150/150/125)
7 x 100 FR @ 1:05 PULL
600 IM @ 8:15 (125/175/175/125)
800 FR @ 9:00 PULL
Hold entire set 5-6 beats below max heart rate
Total: 6150 yardsLabels: Distance, Freestyle, IM