Aerobic Strength 1500

Warm up

200 every 4th length surf kick.

200 as 50DPS long and strong/50build.

MS:

500 aerobic steady as 100polo/IM/100free/IM/polo on 20″ rest.

4×125 w/paddles on 15″ rest, more effort than the 500.

 

Cool Down

100 choice

** 500’s aerobic effort- arms should be getting tired but heart not so much. More giddy up on the 125’s!

** Surf kick= lock arms in front by wrapping thumbs together, chin on surface, try to keep feet of kick breaking the surface, so right up there and not sinking.

** DPS= distance per stroke- think about reach in front and long finish out the back.

Aerobic Strength 2600

200 every 4th length surf kick.

200 as 50DPS long and strong/50build.

MS:

500 aerobic steady as 100polo/IM/100free/IM/polo on 4 red line rest.

4×125 w/paddles on 3 red line, more effort than500’s.

600 as 100RA/100LA/100 free/100RA/100LA. Keep kick strong on 4 red line.

4×125 w/paddles on 3 red line, more effort than 600.

100 w/d

** 500/600’s aerobic effort- arms should be getting tired but heart not so much. More giddy up on the 125’s!

** Surf kick= lock arms in front by wrapping thumbs together, chin on surface, try to keep feet of kick breaking the surface, so right up there and not sinking.

** DPS= distance per stroke- think about reach in front and long finish out the back.

 

Aerobic Strength 5100

400 every 4th length surf kick.

300 every 3rd length fist.

200 as 50DPS long and strong/50build.

100 choice.

MS:

600 as 100polo/IM/100free/back/IM/polo on 8:40?

4×125 w/paddles on 1:40.

600 as 150RA/150LAx2. Keep kick strong on 3 red line.

4×125 w/paddles on 1:40, 1:35, 1:45, 1:30.

600 as 50polo/25fly (so mean!)/25backx6 on 3 red line.

4×125 band only on 1:50.

600 as 300IM/200back/100IM on 3 red line.

4×125 band+ paddles on 1:50.

100 w/d.

** 600’s aerobic effort- arms should be getting tired but heart not so much. More giddy up on the 125’s!

** Surf kick= lock arms in front by wrapping thumbs together, chin on surface, try to keep feet of kick breaking the surface, so right up there and not sinking.

** DPS= distance per stroke- think about reach in front and long finish out the back.