Daily Swim Workout #344: Aerobic Strength & Pure Speed
Barb Lindquist on
Aerobic Strength + Pure Speed 1350
100 25 free/25 choice
100 as 25RA/25LA.
100 build to strong.
MS:
6 x 25 every 3rd all out on 15" rest
100 as 100RA/100LA with paddles on 15" rest. Think about HE catch, finish, hip snap.
6x50 every 3rd all out on 10-20" rest (go with your gut on the rest)
100 as 50 breast pull fast with a fast flutter kick/25polo/25 free easy on 15" rest. Arm burner!
4x75 with paddles sprinting 6 strokes fast off each wall on 20" rest
Cool Down
100
Aerobic Strength + Pure Speed 2500
300 every 3rd surf kick.
200 as 25RA/25LA.
100 build to strong.
MS:
12x25 every 3rd all out on 30-35.
200 as 100RA/100LA with paddles on 3 red line rest aerobic. Think about HE catch, finish, hip snap.
12x50 every 3rd all out on 50-1'.
200 as 50 breast pull fast with a fast flutter kick/50polo/25 free easy on 3 red line rest. Arm burner!
8x75 with paddles sprinting 6 strokes fast off each wall. Every 4th no sprinting and just aerobic on 1:20-1:30
100 w/d
Aerobic Strength + Pure Speed 5000
400 every 4th HE scull.
300 every 3rd surf kick.
200 as 25RA/25LA.
100 build to strong.
MS:
500 with paddles building to strong only each 100 individually (so every 4th length is strong) on 7:15.
12x25 every 3rd all out on 25.
5x100 on 1:25 holding sub 1:18.
500 as 200RA/100free/200LA with paddles on 3 red line rest aerobic. Think about HE catch, finish, hip snap.
12x50 every 3rd all out on 45.
5x100 odds 1:20, evens 1:25 or all 1:20.
500 as 50 breast pull fast with a fast flutter kick/50polo/25 free easy on 3 red line rest. Arm burner!
12x75 with paddles sprinting 6 strokes fast off each wall. Every 4th no sprinting and just aerobic on 1:10.
100 w/d
