Aerobic Strength 1700
Warm Up 300 every 4th length nonfree choice. 300 as 25fr/25fast/25fr/25drill choice. Main Set: 200 as 25polo/25free. No rest. 200 as 25Right arm only/25free. 20"rest. 6x100 with paddles only on 15" rest. Cool Down 100 w/d. ** RA= right arm only drill. LA=, you guessed it, left arm only.Aerobic Strength 2700
300 every 4th length nonfree choice. 300 as 25fr/25fast/25fr/25drill choice. MS: 200 as 25polo/25free. No rest. 200 as 25Right arm only/25free. 20"rest. 6x100 with paddles only on 3 red line rest steady. 200 as 25polo/25free. No rest. 200 as 25Left arm only/25free. 20"rest. 6x100 with paddles only desc 1-3 on 3 red line rest. 100 w/d. ** RA= right arm only drill. LA=, you guessed it, left arm only.Aerobic Strength 5000
500 every 4th length non-free choice.
500 as 25fr/25fast/25fr/25drill choice.
MS:
200 polo. No rest.
200 RA only. 20"rest.
6x100 IM on 1:30.
200polo. No rest.
200 LA only. 20"rest.
9x100 band + paddles desc 1-3 on 1:25.
200 polo. No rest.
200 as 50 breast pull fast with flutter kick/50bk. 20"rest.
6x200 paddles only on 2:45, 2:40, 2:35 x2.
100 w/d.
** RA= right arm only drill. LA=, you guessed it, left arm only.