Aerobic Strength 1500
** Try to do IM, or fake it! If you don’t do fly, do polo drill for that. If you don’t do breaststroke, do the breast arms with a fly or flutter kick. ** Polo is head above water - chin on water level, freestyle strokeAerobic Strength 2500
400 every 4th length choice nonfree. MS: 400 free on 4 red line rest. 2x300 free with paddles only on 3 red line rest. 3x200 as 100IM/100free on 3 red line rest. 4x100 last 25 polo on 3 red line. 100 w/d. ** Try to do IM, or fake it! If you don’t do fly, do polo drill for that. If you don’t do breaststroke, do the breast arms with a fly or flutter kick. ** Polo is head above water - chin on water level, freestyle strokeAerobic Strength 5300
800 every 4th length choice.
8x50 odds streamline kick half way underwater off each wall. Evens build on 50-55.
MS:
400 free on 5:30.
4x100 IM on 1:30.
2x300 free on 4:10.
6x200 band + paddles every 4th length back on 3- 3:10.
2x300 free with paddles only on 4'.
4x100 IM on 1:30.
400 as 200RA/200LA!
100 w/d.
** No extra rest between sets.
** RA/LA = right or left arm only drill.
** Try no buoy on the 200’s!
** Adjust intervals as you see fit to keep this strong aerobic.