Aerobic Strength 1500
** polo and RA/LA (right arm only) are in the attachmentAerobic Strength 2500
400 w/u choice. MS: All on 4 red line rest. No extra rest between sets, so think of 2k set. 500 free. Put in a 6 stroke surge in middle of every 4th length. 4x125 as 50 fast breast pull with flutter kick/50polo/25 back easy. 5x100 steady pace with paddles. 2x250 as 100RA/50polo/50free/50polo. 100 w/d. ** polo and RA/LA (right arm only) are in the attachmentAerobic Strength 5200
600 w/u choice.
MS: Just make intervals.
2x250 as 50fl/fr/bk/fr/br/fr on 4'- still warming up.
5x100 on 1:30, 25, 20, 15, 30.
500 free on 6:30. Put in a 6 stroke surge in middle of every 4th length.
4x125 50 fast breast pull with flutter kick/50polo/25 back easy on 2'?
5x100 on 1:30, 25, 20, 15, 30.
500 free on 6:30. Put in a 6 stroke surge in middle of every 4th length.
Put paddles on for last 1500...
2x250 as 150RA/100polo on 4'.
10x50 power rack on 50.
Broken 500 as 200, 150, 100, 50, take 15"rest between each and build effort through it.
100 w/d.