warm up
400 every 4th length nonfree choice.
MS:
300 as 200fr/100IM on 20" rest.
3x100 slight descend by 2” from 1-3 on 15" rest.
300 w/pdles, all free, DPS (distance per stroke), focus on technique, not a hard effort, have mind engaged. 20" rest.
3x100 w/pdles on 15" rest, focus on finish of stroke, rubbing thumb on thigh. #3 w/d. no paddles.
Cool down
none
**RA/LA= right arm or left arm only, on attachment. Polo on attachment, too.
Aerobic Strength 2800
400 every 4th length nonfree choice.
MS:
600 as 200fr/100IM on 4 red line rest.
3x200 slight descend by 2” from 1-3 on 3 red line rest.
600 w/pdles, all free, DPS (distance per stroke), focus on technique, not a hard effort, have mind engaged. 4 red line rest.
6x100 w/pdles on 3 red line rest, focus on finish of stroke, rubbing thumb on thigh. #6 w/d. no paddles.
**RA/LA= right arm or left arm only, on attachment. Polo on attachment, too.
Aerobic Strength 5200
800 every 4th nonfree choice.
10x50 desc 1-4, 1-3, 1-2, 1 on 50.
50 easy. :)
MS:
600 as 200fr/100IM on 8:20.
6x200 on 2:45, 2:40, 2:35 x2.
600 as 100fr/100IM on 8:30.
6x150 as 50RA/50LA/50polo on 2:30.
600 w/pdles, all free, DPS, focus on technique, not a hard effort, have mind engaged.
6x100 w/pdles on 1:25, 1:20, 1:15, 1:15, 1:20, w/d.
** 600 interval as 100fr=1:20, 100IM= 1:30.
**RA/LA= right arm or left arm only, on attachment. Polo on attachment, too.
