Aerobic Strength 1600

warm up

400 every 4th length nonfree choice.

MS:

300 as 200fr/100IM on 20″ rest.

3×100 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.

3×100 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.

3×200 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.

6×100 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.

10×50 desc 1-4, 1-3, 1-2, 1 on 50.

50 easy. :)

MS:

600 as 200fr/100IM on 8:20.

6×200 on 2:45, 2:40, 2:35 x2.

600 as 100fr/100IM on 8:30.

6×150 as 50RA/50LA/50polo on 2:30.

600 w/pdles, all free, DPS, focus on technique, not a hard effort, have mind engaged.

6×100 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.