Daily Swim Workout #153: Aerobic Strength

Aerobic Strength 1450

** polo, RA/LA (right arm only drill), first are in attachment ** breast pull with hard flutter kick= more arms fast. ** If you can’t do fly, do free or polo

Aerobic Strength 2800

300 every 3rd length back/200 every 2nd length kick/100 choice. MS: Aerobic effort 2 rounds on 2-3 red line rest of... (200 as 50 polo/50fist/50polo/50fist. 150 as 50RA/50LA/50free. 100 as 6 strokes polo/6 strokes free.) 2 rounds of on 2-3 red line rest of… (250 as 50fl/fr/bk/fr/br. 200 as 50fist/50free. 150 as 50 breast pull with hard flutter/25 frx2) 100 wd. ** polo, RA/LA (right arm only drill), first are in attachment ** breast pull with hard flutter kick= more arms fast. ** If you can’t do fly, do free or polo

Aerobic Strength 5200

300 every 3rd length back/200 every 2nd kick/100 choice.

MS: Aerobic effort.

4 rounds with band and paddles of...

(150 middle 50 back on 2:30.

100 slight Neg split on 1:30.

50 DPS on 50")

3 rounds on 2-3 red line rest of...

(200 as 100 polo/50fly/50polo.

150 as 75RA/75LA.

100 as 6 strokes polo/6 strokes free.)

2 rounds of...

(250 as 50fl/fr/bk/fr/br on 3:50.

200 as 50fist/50free on 2:50.

150 as 50 breast pull with hard flutter/25 frx2 on 2:30)

1 round with paddles only of..

(300 note time at 250 on 4:15.

250 should be faster than 250 time above. Note time at 200 on 3:35.

200 should be faster than 200 time above. )

100 wd.

** Neg split= second half faster than first half.

** DPS= distance per stroke, make reach and finish good

** polo, RA/LA (right arm only drill), first are in attachment

** breast pull with hard flutter kick= more arms fast.

** If you can’t do fly, do free or polo

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