Aerobic Strength 1550
** IM= individual medley, so equal distance of fly, back, breast, free. If you can’t do fly, do polo drill (strength!). If you can’t do the breast kick, do the pull (it is small, don’t let hands come behind the shoulders) with a fly (one per stroke) or flutter kick.Aerobic Strength 2450
400 w/u every 4th length scull or backstroke. MS: On 3-4 red line rest. Move one set to the next. 2x300IM- #1 as 200IM/100IM, #2 as 3x100IM. 4x100 free. 2x250 as 50 polo/50 stroke. #1 stroke is back, #2 breast. 6x75 free with paddles. 100 w/d. ** IM= individual medley, so equal distance of fly, back, breast, free. If you can’t do fly, do polo drill (strength!). If you can’t do the breast kick, do the pull (it is small, don’t let hands come behind the shoulders) with a fly (one per stroke) or flutter kick.Aerobic Strength 5000
800 every 4th nonfree choice, or scull and back.
MS:
3x300IM- #1 straight (75 each stroke), #2 as 200IM/100IM, #3 as 3x100IM on 4:45.
8x100 on 1:25.
3x250 as 50 polo/50 stroke. #1 stroke is back, #2 breast, #3 free on 3:45-4’.
8x75 with paddles on 1:05.
3x200 with paddles breathing 3-5-3-7 on 2:45.
8x50 with paddles on :40-45.
150 w/d.