Mix Aerobics

Session 111: 31 Jul 2021

Olympians Workout Series


Pieter van den Hoogenband Set:


3 x 300 RI:15

#1: 2x[100 free/50 back]

#2: 50 kick/100 pull/100 kick/50 pull

#3: IM/Free


9 x 100 free @ 2:00 (M2 w/fins)

> 1-4: Easy

> 5-9: Descend from 1:45 to quickest time


Sprint: (Adapted from his actual set)

4 Rounds (each round in IMO stroke)

3 x 25 IMO @ 90/95/100% effort and easy swim back to starting point] @ RI:20s

100 Free Pull Recovery (Buoy only)


Note: optional fins for Fly & Back sets.

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