300 every 3rd kick on side
200 every 2nd HESculll
MS: 2 rounds of.... Take 3-4 red line rest btwn. Let your conscious be your guide with effort, but easy aerobic is completely fine!
(400 with body balance focus. Free, with start of every 100 do half a lenght teeter totter drill, then feel butt cheeks on surface of water for swimming part.
300 with roll focus. Free as 6 strokes straight arm drill/6 free.
200 with hip drive focus. Free, thinking about the hip as a door that needs to open before the hand comes through at the end of the stroke.
100 non-free choice!)
** If you want to add extra, look at the 5k's workout above and add in a few rounds of that sprint set before the MS.
Technique, Aerobic 5000
400 every 4th length scull
300 every 3rd kick on side
200 every 2nd faster
100 choice.
4 rounds of...
(4x25 odds fast, evens easy on 25.
3x50 desc 1-3 on 50.)
MS: 3 rounds of.... Take 3-4 red line rest btwn. Let your conscious be your guide with effort, but easy aerobic is completely fine!
(400 with body balance focus. Free, with start of every 100 do half a length teeter totter drill, then feel butt cheeks on surface of water for swimming part.
300 with roll focus. Free as 6 strokes straight arm drill/6 free.
200 with hip drive focus. Free, thinking about the hip as a door that needs to open before the hand comes through at the end of the stroke.
100 non-free choice!)
