Aerobic Strength 1600
RA/LA= right arm only and left arm only. Polo is freestyle swim with head out of water (chin on water line). ** IM= 50 of fly, back, breast, free. For those who don’t do fly, do polo drill (equally as fatiguing!). If you don’t do the breast kick, then do breast pull with a fly or flutter (freestyle) kick. Be adventurous! IM is good for you!Aerobic Strength 2700
500 w/u as 150free/25 fly kick on back. MS: Aerobic, arm fatigue coming! All on 3-4 red line rest. 3x200 IM- getting the fun out of the way early! 3x100 as 50polo/25RA/25LA. 2x200 paddles only. 2x100 as 25 breast pull with hard flutter kick/25polox2. 2x200 paddles and band. 2x100 as 50RA/LA. 100 w/d. RA/LA= right arm only and left arm only. Polo is freestyle swim with head out of water (chin on water line). ** IM= 50 of fly, back, breast, free. For those who don’t do fly, do polo drill (equally as fatiguing!). If you don’t do the breast kick, then do breast pull with a fly or flutter (freestyle) kick. Be adventurous! IM is good for you!Aerobic Strength 4850
800 w/u as 150free/50 fly kick on back.
MS: Aerobic, arm fatigue coming!
3x200 IM on 3’- getting the fun out of the way early!
3x100 as 50polo/25RA/25LA on 1:40?
6x75 band + paddles on 1’.
3x200 paddles only on 2:45.
3x100 as 25 breast pull with hard flutter kick/25polox2 on 1:40?
6x75 band + paddles on 1’.
3x200 free as 50 fist/50swim on 2:50.
3x100 #1 RA, #2 LA, #3 50RA/LA on 1:45?
6x75 band + paddles on 1’.
100 w/d.
RA/LA= right arm only and left arm only. Polo is freestyle swim with head out of water (chin on water line).
** IM= 50 of fly, back, breast, free. For those who don’t do fly, do polo drill (equally as fatiguing!). If you don’t do the breast kick, then do breast pull with a fly or flutter (freestyle) kick. Be adventurous! IM is good for you!