400 every 3rd length is half teeter totter drill or half scull.
6x50 band + paddles (that means no buoy!) on 3 red line rest, slight desc 1-3.
MS: ** Intervals, take the rest you need, 3-4 red line.
800 w/paddles only free as build 300 to strong, 100back ez, build 200, 100 bk ez, build 100.
3x400 as 200 where the far half of the pool is polo, 200 where the far half is SA. Near half is freestyle.
100 w/d.
** SA= straight arm drill
Technique: Roll + Strength 5000
800 every 4th length IM order, then IM order kick.
9x100 band + paddles on 1:30 slight desc 1-3.
MS: ** Intervals, just take 3-4 red line rest.
800 w/paddles as build 300 to strong, 100back ez, build 200, 100 bk ez, build 100.
2x600 as 12.5 SA/37.5fr, 12.5scull/37.5fr, 12.5hip snap/37.5free, 12.5hip snap other hand/37.5free; 200perfect stroke free; 200 as above.
3x400 as 200 where the far half of the pool is polo, 200 where the far half is SA. Near half is free on the odds, and breast pull with strong flutter kick on the even.
100 w/d.
** SA= straight arm drill
