Aerobic Strength 1700
Warm up 400 as 100free/100 as 6 strokes straight arm drill and 6 strokes free. 300 as 50free/25 kick on back with arms above head. MS: All on 15" rest. 2x250, middle 50 back. 4x100 IM, OK to do polo for fly. Cool Down 100Aerobic Strength 2800
400 as 100free/100 as 6 strokes straight arm drill and 6 strokes free. 300 as 50free/25 kick on back with arms above head. MS: on 3 red line rest. 2x250, middle 50 back. 4x125. 5x100 IM, OK to do polo for fly. 4x125 with paddles only. 100 w/d.Aerobic Strength 5300
600 as 100free/100 as 6 strokes straight arm drill and 6 strokes free.
600 as 100 free/100 as 6 strokes polo and 6 strokes free.
600 as 50free/25 fly kick on back.
2 rounds of..
(3x50 desc 1-3 on 50.
4x25 variable sprints on 25.
125 perfect stroke free on 2'.)
MS:
2x250 on 3:30.
4x125 on 1:45, 1:40, 1:35, 1:45.
5x100 on 1:25.
500 as 200IM/150IM (fl/fr/bk/fr/br/fr) /100IM/50IM on 7:45.
4x125 as 25polo/fr/bk/fr/br on 2’.
2x250 with paddles on 3:15.
100 w/d.