Aerobic Strength 1600

Warm Up

400 every 4th length High Elbow Scull.

Main Set:

4×125 odds 50polo/25back/25breast/25free; evens 50 breast pull with hard flutter kick/75free on 15″ rest.

4×150 paddles only build each one slightly to strong on 15″ rest.

Cool Down

100 free

Aerobic Strength 2600

400 every 4th length HEScull.

MS: 2 rounds of…

(4×125 odds 50polo/25back/25breast/25free; evens 50 breast pull with hard flutter kick/75free on 3 red line rest..

4×150 paddles only build each one slightly to strong on 3 red line rest.

20” rest before next round.)

100w/d.

 

Aerobic Strength 5300

400 every 4th length HEScull.

300 as 25 kick/25easy/25fast free.

MS: 3 rounds of…

(4×100 as 50polo/50RA or LA on 1:45.

4×125 odds 50polo/75IM no free; evens 50 breast pull with flutter kick/75free on 2:10.

4×150 paddles only build each one slightly to strong on 2:20.)

100w/d.