Aerobic Technique Focus 1500

500 w/u as 75free/25drill/25faster x4.

MS:  Take 15″  rest btwn. Let your conscious be your guide with effort, but easy aerobic is completely fine!

400 with body balance focus. Swim Free, with start of every 100 do half a length teeter totter drill, then feel butt cheeks on surface of water for swimming part.

300 with roll focus. Swim free as 6 strokes straight arm drill/6 free.

200 with hip drive focus. Swim free, thinking about the hip as a door that needs to open before the hand comes through at the end of the stroke.

Cool Down

100 non-free choice

** All drills on handout.

Aerobic Technique Focus 2500

500 w/u as 75free/25drill/25faster x4.

MS: 2 rounds of…. Take 3 red line rest btwn. Let your conscious be your guide with effort, but easy aerobic is completely fine!

** Do second round with paddles.**

(400 with body balance focus. Swim Free, with start of every 100 do half a length teeter totter drill, then feel butt cheeks on surface of water for swimming part.

300 with roll focus. Swim free as 6 strokes straight arm drill/6 free.

200 with hip drive focus. Swim free, thinking about the hip as a door that needs to open before the hand comes through at the end of the stroke.

100 non-free choice!)

** All drills on handout.

 

Aerobic Technique Focus 5000

400 every 4th length scull

300 every 3rd kick on side

200 every 2nd faster

100 choice.

4×125 band + paddles last 25 bk on 2′.

2 rounds of…

(4×25 odds fast, evens easy on 30.

3×50 desc 1-3 on 50.)

MS: 3 rounds of…. Take 3 red line rest btwn. Let your conscious be your guide with effort, but easy aerobic is completely fine!

** Do second round with paddles.**

(400 with body balance focus. Freestyle, with start of every 100 do half a length teeter totter drill, then feel butt cheeks on surface of water for swimming part.

300 with roll focus. Frestyle as 6 strokes straight arm drill/6 free.

200 with hip drive focus. Free, thinking about the hip as a door that needs to open before the hand comes through at the end of the stroke.

100 non-free choice!)

** All drills are on attached handout.