Aerobic Strength 1500

warm up

300 every 3rd drill choice.

300 every 3rd FAST.

MS: Move one set to the next.

8×100 in sets of 4 on 15″ rest, aerobic steady effort.

4 as 50 gorilla drill/50 free/50 gorilla (see below).

4 with paddles as 50 build/100 where you streamline underwater extra past the flags each wall.

Cool Down

100

***Gorilla= 6 strokes polo/6 strokes free. Just press your chest down in transition polo to fee and have the same wide feeling of the pull.

Aerobic Strength 2500

300 every 3rd drill choice.

300 every 3rd FAST.

MS: Move one set to the next.

12×150 in sets of 4 on 3 red line rest, aerobic steady effort.

4 as 50 gorilla drill/50 free/50gorilla (see below).

4 with paddles as 50build/100 where you streamline underwater extra past the flags each wall.

4 as 25fl/fr/bk/fr/br/fr.

100 w/d.

***Gorilla= 6 strokes polo/6 strokes free. Just press your chest down in transition polo to fee and have the same wide feeling of the pull.

 

Aerobic Strength 5000

900 every 4th length back, overkick, choice drill.

10×100 band + paddles desc 1-4, 5-7, 8-9, 10 is easy on 1:30.

MS:

20×150 in sets of 4.

4 as 25fly/fr/bk/fr/br/fr on 2:30.

4 as 50 gorilla drill/50 free/50gorilla (see below) on 2:30

4 as 50build/100 where you streamline underwater extra past the flags each wall o 2:20.

4 as your choice!!!

4 with paddles as 25 HE scull/50free on 2:20.

100 w/d.

** Adjust intervals if too easy. Can be made harder effort than aerobic.

***Gorilla= 6 strokes polo/6 strokes free. Just press your chest down in transition polo to fee and have the same wide feeling of the pull.