Aerobic Strength 1500
Warm up 200 every 4th length surf kick. 200 as 50DPS long and strong/50build. MS: 500 aerobic steady as 100polo/IM/100free/IM/polo on 20" rest. 4x125 w/paddles on 15" rest, more effort than the 500. Cool Down 100 choice ** 500's aerobic effort- arms should be getting tired but heart not so much. More giddy up on the 125's! ** Surf kick= lock arms in front by wrapping thumbs together, chin on surface, try to keep feet of kick breaking the surface, so right up there and not sinking. ** DPS= distance per stroke- think about reach in front and long finish out the back.Aerobic Strength 2600
200 every 4th length surf kick. 200 as 50DPS long and strong/50build. MS: 500 aerobic steady as 100polo/IM/100free/IM/polo on 4 red line rest. 4x125 w/paddles on 3 red line, more effort than500’s. 600 as 100RA/100LA/100 free/100RA/100LA. Keep kick strong on 4 red line. 4x125 w/paddles on 3 red line, more effort than 600. 100 w/d ** 500/600's aerobic effort- arms should be getting tired but heart not so much. More giddy up on the 125's! ** Surf kick= lock arms in front by wrapping thumbs together, chin on surface, try to keep feet of kick breaking the surface, so right up there and not sinking. ** DPS= distance per stroke- think about reach in front and long finish out the back.Aerobic Strength 5100
400 every 4th length surf kick.
300 every 3rd length fist.
200 as 50DPS long and strong/50build.
100 choice.
MS:
600 as 100polo/IM/100free/back/IM/polo on 8:40?
4x125 w/paddles on 1:40.
600 as 150RA/150LAx2. Keep kick strong on 3 red line.
4x125 w/paddles on 1:40, 1:35, 1:45, 1:30.
600 as 50polo/25fly (so mean!)/25backx6 on 3 red line.
4x125 band only on 1:50.
600 as 300IM/200back/100IM on 3 red line.
4x125 band+ paddles on 1:50.
100 w/d.
** 600's aerobic effort- arms should be getting tired but heart not so much. More giddy up on the 125's!
** Surf kick= lock arms in front by wrapping thumbs together, chin on surface, try to keep feet of kick breaking the surface, so right up there and not sinking.
** DPS= distance per stroke- think about reach in front and long finish out the back.