2 rounds (900)of...
(150free
125 of 25 high elbow scull/25free
100 IM
75 kick on side or back.)
MS: 2 rounds of...
(600 aerobic as: 50Straight arm drill/100 alternating 6 strokes SA drill and 6 strokes free/50 faster pace perfect tech free. That gives you 200 so x3 to get 600. on 4 red line. *Do 2nd round 600 w/paddles.
6x50 kick: 1 on side, 4 with board best possible average fast, 1 ez on side, on 3 red line. )
100 w.d
Technique: Roll + Kick 5000
2 rounds (900)of...
(150free
125 of 25 high elbow scull/25free
100 IM
75 kick choice.)
MS: 4 rounds of...
(600 aerobic see below.
8x50 kick: 2 on side, 4 with board best possible average fast, 2 as surf kick/25 fly on back on 3 red line. )
ODD rounds 600 is paddles and is 50SA/100 as 6 strokes SA, 6 strokes free/50 faster pace perfect tech free x3 on 4 red line.
EVEN rounds 600 is with 75RA/25fr/75LA/25fr/200IM /75RA/25fr/75LA/25fr on 4 red line rest.
After MS, 100 w.d
