Aerobic Strength 1600
Warm up 100fr/50dr/50fr build/50kick x2. Main Set: All aerobic effort on 15-20" rest. 4x125 as 100IM/25 polo. 250 paddles only free. 100RA/100 LA. 150 as 25polo/100IM (sprint free)/25polo. Cool Down 100 Free ** RA/LA= right arm only or left arm only- see handout and videos. ** IM= individual medley, one length of fly, back, breast, free. If you can’t do fly, do either polo or free. If you can’t do breast kick, do breast pull (small circle) with flutter or fly kick (one fly kick/stroke). IM is good for you!Aerobic Strength 2550
100fr/50dr/50fr build/50k x2. MS: All aerobic effort on 3-4 red line rest. 4x125 as 100IM/25 polo. 3x250 paddles only free. 100RA/100 LA. 2x150 as 25polo/100IM (sprint free)/25polo. 300 paddles only free. ** RA/LA= right arm only or left arm only- see handout and videos. ** IM= individual medley, one length of fly, back, breast, free. If you can’t do fly, do either polo or free. If you can’t do breast kick, do breast pull (small circle) with flutter or fly kick (one fly kick/stroke). IM is good for you!Aerobic Strength 5150
100fr/50dr/50fr build/50k x3.
MS:
8x125 as 100IM/25 polo on 1:50.
6x250 paddles only on 3:20, 3:15, 3:10 x2.
200RA/200 LA. 20"rest.
4x150 as 25polo/100IM (sprint free)/25polo on 2:15.
3x300 paddles only as 100fr/100bk/100polo 4:15-30?
100 w/d.
** RA/LA= right arm only or left arm only- see handout and videos.
** Feel free to adjust intervals to keep effort aerobic.