Aerobic Strength 1600
** RA/LA= right arm only or left arm only drill from attachment. Do the whole 150 with the same arm!! Burn, baby, burn.Aerobic Strength 2500
300free every 4th length high elbow scull, 200 free slight build of each 50, 100 choice. MS: 9x200 #1 and #2 free aerobic effort on 3 red line rest, #3 Broken as 2x100 all 100 RA or 100LA on 3 red line, #4-6 as 2x100 overkick on 3 red line rest, #7-9 as 4x50 polo on 3 red line rest. 100 w/d. ** RA/LA= right arm only or left arm only drill from attachment. Do the whole 150 with the same arm!! Burn, baby, burn.Aerobic Strength 5200
400free, 300IM as 25drill/kick/swim per stroke, 200 free slight build, 100 choice.
4x125 as 50 breast pull with hard flutter kick/50 perfect stroke/25fast on 3 red line rest.
MS:
12x300 odds free on 4:10, #2 as 2x150 all 150 RA or 150LA on 3 red line, #4 as 3x100 overkick on 1:35, #6 as 6x50 polo on 50. Repeat to get 12.
100 w/d.
** RA/LA= right arm only or left arm only drill from attachment. Do the whole 150 with the same arm!! Burn, baby, burn.