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.