Daily Swim Workout #339: Variety Aerobic

Variety Aerobic 1500

200 every 4th HE scull 300 every 3rd polo (wider entry focus) MS: 6x150 as... On 15-20" rest. Steady aerobic effort. 3 as 50RA/25fr/50LA/25fr 2 with paddles as 25F/25E 1 as 50polo/50overkick/50sprint Cool Down 100

Variety Aerobic 2600

200 every 4th HE scull 300 every 3rd polo (wider entry focus) 200 every 2nd overkick 10x25 as #1 4 strokes fast, #2 6 strokes fast, #3 8 strokes fast, #4 25F, #5 25EZ on 25. 50 easy MS: 10x150 as... On 3-4 red line rest. Steady aerobic effort. 4 with paddles 3 as 50RA/25fr/50LA/25fr 2 with paddles as 25F/25E 1 as 50polo/50overkick/50sprint 100 w/d

Variety Aerobic 5000

400 every 4th HE scull

300 every 3rd polo (wider entry focus)

200 every 2nd overkick

100 choice.

10x25 as #1 4 strokes fast, #2 6 strokes fast, #3 8 strokes fast, #4 25F, #5 25EZ on 25.

5x100 band + paddles on 1:30 steady.

50 easy

MS:

20x150 in sets of 4.

4 as 25fl/fr/bk/fr/br/fr on 2:15.

4 with paddles on 2’.

4 as 50RA/25fr/50LA/25fr on 2:15.

4 with paddles as 25F/25E on 2:10.

4 as 50polo/50overkick/50sprint on 2:15.

200 w/d

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