600 as 100choice/100band only.
MS: Aerobic on 3 red line rest.
2 rounds of...
(200 as 25 high elbow scull/75free.
150 as 25 Catch only with hip drive/50free.
100 as half length polo/half length free.
50 back easy.
5x100 on threshold interval holding form.)
100 w/d.
Technique + Strength 4500
800 as 100choice/100band only.
6x100 band + paddles on 1:30 solid.
MS: Aerobic on 3 red line rest.
(200 as 25 high elbow scull/75free.
150 as 25 Catch only with hip drive/50free.
100 as half length polo/half length free.
50 back easy.
5x100 on 1:15 or 1:20 holding form.)
100 w/d.
Editors note: The use of a rubber band like a therapy band, typically the red resistance level is what Barb often gives her swimmers. These are used to force you to engage your core when your legs aren't allowed to kick. It's also an easy reminder that you are kicking when you are getting resistance from the band and your legs should be still.
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