300 mix it up, 200 as 25fist drill/25 faster free, 100 choice.
MS:2x(400-300-200-100). Take extra 30" btwn rounds.
Round #1: strength drills, all on 3-4 red line rest.
400 every 4th length polo drill.
3x100 steady on 3 red line rest.
200 every 4th length backstroke.
100 steady.
30”rest.
Round #2 paddles only- all 3 red line rest.
400 sighting every 6th stroke.
300 Distance per stroke- long and strong.
200 sighting every 6th stroke.
100w/d.
Aerobic Strength 5100
300 mixing it up, 200 as 25faster/25easy fist, 100 choice.
MS:3x(500-400-3-2-1). Take extra 20" btwn rounds.
Round #1: IM focus - on 3 red line rest.
500 as 100IM/25 fly kick on back (or surf kick).
400 as 200IM/200reverse IM.
300 as 50fly/25polo/50back/25polo/etc..
200IM
100IM.
Round #2: band + paddles.
5x100 on 1:30.
400 every 4th back, 3 red line rest.
3x100 on 1:30.
200 every 4th back, 3 red line rest.
100 on 1:30.
Round #3 free - all 3 red line rest.
500 sighting every 6th stroke.
400 as 100RA/100LAx2.
300 sighting every 6th stroke.
200 Distance per stroke- long and strong.
100w/d.
