Aerobic Strength 1600
Warm Up 400 every 4th length High Elbow Scull. Main Set: 4x125 odds 50polo/25back/25breast/25free; evens 50 breast pull with hard flutter kick/75free on 15" rest. 4x150 paddles only build each one slightly to strong on 15" rest. Cool Down 100 freeAerobic Strength 2600
400 every 4th length HEScull. MS: 2 rounds of... (4x125 odds 50polo/25back/25breast/25free; evens 50 breast pull with hard flutter kick/75free on 3 red line rest.. 4x150 paddles only build each one slightly to strong on 3 red line rest. 20” rest before next round.) 100w/d.Aerobic Strength 5300
400 every 4th length HEScull.
300 as 25 kick/25easy/25fast free.
MS: 3 rounds of...
(4x100 as 50polo/50RA or LA on 1:45.
4x125 odds 50polo/75IM no free; evens 50 breast pull with flutter kick/75free on 2:10.
4x150 paddles only build each one slightly to strong on 2:20.)
100w/d.