** Easy effort today on heart, but arms should be screaming!
**RA/LA= right arm only, left arm only= ouch!
**Surf kick= arms locked out in front, chin on surface, kick will be a bit deeper.
**Hands in pocket on back= flutter kick on back, arms at side, but on top of thighs, back curved a bit like bottom of a boat, roll slowly left and right while keeping head steady, fun one!
**Breast pull= always fast arms working HE catch
Strength Aerobic 2400
400 free every 4th HEscull- get butt to surface!
MS:
10x200- all aerobic effort on 3-4 red line rest.
#1-2 as 100RA/100LA.
#3-4 as 100 polo/50back/50polo.
#5-6 as 50 surf kick/fly kick on back/hands in pocket on back/on side.
#7-8 as 50 breast pull with fast flutter kick/25fly/50 breast pull with dolpin kick/25fast free/50choice.
#9-10 IM- OK to do polo for fly.
** Easy effort today on heart, but arms should be screaming!
**RA/LA= right arm only, left arm only= ouch!
**Surf kick= arms locked out in front, chin on surface, kick will be a bit deeper.
**Hands in pocket on back= flutter kick on back, arms at side, but on top of thighs, back curved a bit like bottom of a boat, roll slowly left and right while keeping head steady, fun one!
**Breast pull= always fast arms working HE catch
Strength Aerobic 5000
400 every 4th length HEScull.
300 every 3rd length kick on side.
200 every 2nd length fastER.
100 choice.
MS:
20x200- all aerobic effort on 3 red line rest.
2 rounds of 2 each below.
#1-2 as 100RA/100LA.
#3-4 as 100 polo/50back/50polo.
#5-6 as 50 surf kick/fly kick on back/hands in pocket on back/on side.
#7-8 as 50 breast pull with fast flutter kick/25fly/50 breast pull with dolphin kick/25fast free/50choice.
#9-10IM.
** Easy effort today on heart, but arms should be screaming!
**RA/LA= right arm only, left arm only= ouch!
**Surf kick= arms locked out in front, chin on surface, kick will be a bit deeper.
**Hands in pocket on back= flutter kick on back, arms at side, but on top of thighs, back curved a bit like bottom of a boat, roll slowly left and right while keeping head steady, fun one!
**Breast pull= always fast arms working HE catch
