Aerobic 1600
200 every 4th 25 drill choice. 200 with paddles focusing on HE catch and finish technique, easy. 200 as 25 shark drill/25 free fast with fins if you have them. MS: 6 x 150 on 15" rest. Every 3rd go 2-5” faster than your aerobic pace. Cool Down 100Aerobic 2500
200 every 4th 25 drill choice. 200 with paddles focusing on HE catch and finish technique, easy. 200 as 25 shark drill/25 free fast with fins if you have them. MS: 12x150 on 3 red line rest. Every 3rd go 2-5” faster than your aerobic pace. 100 w/d.Aerobic 5000
400 every 4th 50 nonfree choice- build free through w/u.
200 of odd length full body roll kick/even length free.
200 with paddles focusing on technique, easy.
10x50 power rack on 45.
MS:
16x150.
4 on 2:10, 2:05, 2:10, 2'.
4 on 2:10, 2:05, 2', 2:10.
4 on 1:55, 2:10, 1:55, 2:10.
4 on 2:05.
100 very easy choice.
6x200as…
3 IM on 3'.
Put on paddles.
3 on 2:50, 45, 40.
100 w/d.