shannon masters week 5 session 2

shannon triathlon masters week 5 session 2

aerobic endurance session

warm up

lane 3 = 500m f/c breathing 3 then 5 focusing on your stroke and only going as fast as your breathing allows

lane 2 = 450m

lane 1 = 300m

set 1= 3sets of

2 x 25m h.a.p off 20 secs rest

200m breathing every 5 strokes off 30,45,1min-depending on which lane you are in

set 2

sculling work

4 x 25m r.a.s, 4 x 25 3/4 front scull, 4 x 25 hip scull - all of 15 secs rest

set 3

4 x 50m breathing every 9 strokes- or as close as possible-lane one 7

cool down

 200m meters choice as ( 4 x 50m) please re-hydrate and stretch as much as possible