Aerobic Strength 1500

 

Aerobic Strength 2700

Warm UP straight swim: 100 free, 200 every 4th length drill, 300 every 4th length kick, 400 free build each 100.

MS: On 3 red line rest aerobic effort.

100-200-300 every 3rd length back with paddles.

400 take paddles off and do threshold effort.

300-200-100 paddles back on free, building speed slightly.

100 w/d.

 

Aerobic Strength 4900

Warm UP straight swim: 100 free, 200 every 4th drill, 300 every 4th kick, 400 build slightly each 100 free, 300 IM, 200 kick strong, 100 choice.

MS: On 3 red line rest aerobic effort.

100-200-300 every 3rd length back with paddles and band.

400 take band off and do threshold effort with paddles only

300-200-100 for band/paddles.

1 minute rest.

100 IM on 1:30.

200 as 50 breast pull/50free on 3′.

300 as 50fly/50 polo/50free on 4:15.

400 IM on 6′.

300, 200, 100 as above.

100 w/d.