Aerobic Strength 1700
Warm up None (straight into main set) Main Set: Everything on 15" rest. 2x100 hold streamline LONG off each wall. 400 every 4th fly kick on side. 3x100 rev IM – OK to do polo for fly. 300 as 50 free/50 overkick. 4x100 back w/paddles Cool Down 100 choiceAerobic Strength 3000
Everything on 3 red line rest. 1x100 hold streamline LONG off each wall. 3 red line rest. 500 every 4th fly kick on back. 3 red line rest. 2x100 400 every 4th fly kick on side. 3 red line rest. 3x100 rev IM – OK to do polo for fly. 300 as 50 free/50overkick. 3 red line. 4x100 back w/pdls 200 every 4th sprint surf kick. 3 red line. 5x100 band + pdls 100 w/dAerobic Strength 5000
600 choice. 3 red line rest.
1x100 on 1:30, hold streamline LONG off each wall.
500 every 4th fly kick on back. 3 red line rest.
2x100 on 1:35 IM.
400 every 4th fly kick on side. 3 red line rest.
3x100 rev IM on 1:35.
300 as 50 free/50overkick. 3 red line.
4x100 back w/pdls on 1:35.
200 every 4th sprint surf kick. 3 red line.
5x100 band + pdls on 1:35.
100 kick for time with board. 3 red line.
6x100 50 fist/50free on 1:35.
After MS: 800 breathing 3-5-7-5 by 50’s.