** RA/LA= right arm only and left arm only drill from handout. Polo is described there, too.
** IM= individual medley, one length each of fly, back, breast, free. You can do polo for fly and breast arms with a dolphin or flutter kick on breaststroke.
Aerobic Strength 2500
400 as 100fr/50drill/50kick no board.
MS: Strength aerobic- do all 150’s on 3-4 red line rest.
4x150 Odds 50RA/50LA/50overkick. Evens 75 buildx2.
100 free easy.
4x150 with paddles. Odds middle 50 back. Evens breathing 3-5-3 by 50's.
100 free easy.
4x150 Odds 50polo/25free. EVENS 100IM/50polo.
100 free easy.
** RA/LA= right arm only and left arm only drill from handout. Polo is described there, too.
** IM= individual medley, one length each of fly, back, breast, free. You can do polo for fly and breast arms with a dolphin or flutter kick on breaststroke.
Aerobic Strength 5100
800 as 100fr/50dr/50kick.
MS: Strength aerobic.
8x150 with red band on ankles. Odds 50RA/50LA/50overkick. Evens 75 buildx2 on 3 red line rest.
300 choice!
8x150 with paddles. Odds middle 50 back. Evens breathing 3-5-7 by 50's on 2'.
300 choice!
8x150 Odds 100polo/50free. EVENS 100IM/50polo on 2:15.
100 w/d.
** RA/LA= right arm only and left arm only drill from handout. Polo is described there, too.
** IM= individual medley, one length each of fly, back, breast, free. You can do polo for fly and breast arms with a dolphin or flutter kick on breaststroke.
