Aerobic Strength 1400
300 every 4th length drill choice. 200 with paddles, nice and slow, looking at the entry and HE catch (looking forward instead of down). Feeling acceleration out the back. MS: All on 15" rest 200 IM. 2x150 free. 3x100 as 25polo/25back/25polo/25free Cool Down 100 choiceAerobic Strength 2500
600 every 4th length drill choice. 200 with paddles, nice and slow, looking at the entry and HE catch (looking forward instead of down). Feeling acceleration out the back. MS: 2 rounds, all on 3 red line rest, of... (200 IM. 2x150 free. 3x100 as 25polo/25back/25polo/25free.) 100 w/d.Aerobic Strength 5000
400 every 4th length polo.
200 with paddles, nice and slow, looking at the entry and HE catch (looking forward instead of down). Feeling acceleration out the back.
300 of 25back/free/fast.
100 choice.
9x50 desc 1-3 on 50.
50 easy.
MS: 3 rounds of...
(200 IM on 3:10, Rd #2 3:05, Rd #3 on 3’.
2x150 free on 2:10- not as hard.
3x100 as 50 polo/25bk/25 polo on 1:40, 35, 30!- adjust if need be.
2x150 free on 2:10- not as hard.)
200 w/d.