Aerobic Strength 1650
warm up 600 as 300 every 3rd HEscull, 200IM as 25swim/25kick, 100free. MS: The whole set is on 15" rest. Move from one to the next set. Aerobic effort. 3x100 IM as 25polo/back/breast pull with flutter kick/free. That is your IM today! 2x200 with paddles only. 3x100 as 25RA/25fr/25LA/25free on 3 red line. Cool Down 50 free ** RA/LA= right arm only and left arm only drill. Look at the video from the swim attachment. Nonpulling arm is at your side. ** With paddles swimming think about finish!Aerobic Strength 2500
600 as 300 every 3rd HEscull, 200IM as 25swim/25kick, 100free. 6x25 desc 1-3 on 30-35”. MS: The whole set is on 3 red line rest. Move from one to the next set. Aerobic effort. 3x100 IM as 25polo/back/breast pull with flutter kick/free. That is your IM today! 2x200 with paddles only. 3x100 as 25RA/25fr/25LA/25free on 3 red line. 2x200 w/pdls. 3x100 as 25polo/25back/25polo/25free on 3 red line. 50 w/d. ** RA/LA= right arm only and left arm only drill. Look at the video from the swim attachment. Nonpulling arm is at your side. ** With paddles swimming think about finish!Aerobic Strength 5100
1200 as 300 every 3rd HEscull, 200IM as drill/kick, 100free x2.
12x25 desc 1-3 on 25.
MS:
400 on 5:40.
5x100 IM on 1:35.
2x300 on 4:15.
5x100 band + paddles on 1:30.
3x200 w/pdls on 2:45!
5x100 as 50polo/50back on 1:40?
400 build through it.
100w/d