Aerobic Strength 1500
400 as 100free/50k/50dr. MS: Move one set to the next without extra rest. 2x250 paddles only, odds as 100polo/75bk/50breast/25fr, evens free breathing 3, 5, 3, 5, 3 by 50's on 15" rest. 10x50 with paddles DPS (distance per stroke) on interval that would be 10" rest (short!). Cool Down 100Aerobic Strength 2500
400 as 100free/50k/50dr. MS: Move one set to the next without extra rest. 3x250 paddles only, odds as 100polo/75bk/50breast/25fr, evens free breathing 3, 5, 3, 5, 3 by 50's on 3 red line rest. 10x50 with paddles DPS (distance per stroke) on interval that would be 2 red line rest (short!). 3x250 odds 25fly/50bk/75 breast pull with flutter kick/100polo, evens 50free/50fist/fr/fist/fr on 3 red line rest. 100 w/d.Aerobic Strength 5000
800 as 100free/50k/50dr.
MS: Move one set to the next without extra rest.
6x250 paddles only, odds as 100polo/75bk/50breast/25fr, evens free breathing 3, 5, 3, 5, 3 by 50's on 3 red line rest.
10x50 with paddles DPS (distance per stroke) on 40.
6x250 odds 25fly/50bk/75 breast pull with flutter kick/100polo, evens 50fr/50fist/fr/fist/fr on 3 red line rest.
10x50 as 25fly or polo/25free on 50.
200 w/d.
** Aerobic effort, but make intervals on the 50’s on 40, so might have to giddy-up there.