5.16.2017

"Crack the Code" Aerobic Block

Clarke Nyman
Eagle Swim Team


Here's a creative way to break up the monotony of 40x100 or 20x200 aerobic blocks.


The Legend:

(1) 100 @ 1:30 [p500]

(2) 200 @ 2:30 [0 beat kick, 2 bk, 4 bk, 6 bk by 50]

(3) 300 @ 3:45 [Descend x100]

(4) 400 @ 5:00 [Neg Split x200]


The Code:

Rd1:  (1)    (2)    (3)    (4)

Rd 2: (2)  2x(1)   (4)    (3)

Rd 3: (3)    (4)   3x(1)  (2)

Rd 4: (4)    (3)     (2)   4x(1)


**This set paces on 1:15 for 100's.  (1) is a spike to amp it up a bit.  Dolphin kicks and walls are a top priority.

See Coach Nyman's other posts here.

No comments:

Post a Comment