"Crack the Code" Aerobic Block

Clarke Nyman
Eagle Swim Team

Here’s a creative way to break up the monotony of 40×100 or 20×200 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.

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