Aerobic Strength 1300
warm up 300 as 150free/100 IM with polo for fly/50 overkick MS: 4x125 aerobic on 15" rest as... #1 50 polo/25back/50polo. #2 50RA/25polo/25RA- next time through do LA. #3 IM with last 25 polo and free as overkick. #4 50 breast pull with hard flutter kick/25bk/50 fast breast pull with fly kick. 4x100 with paddles on 20" rest Cool Down 100 non-free choice Aerobic Strength 2500 600 as 150free/100 IM with polo for fly/50 overkick x2. MS: 8x125 aerobic on 3 red line rest as... #1 50 polo/25back/50polo. #2 50RA/25polo/25RA- next time through do LA. #3 IM with last 25 polo and free as overkick. #4 50 breast pull with hard flutter kick/25bk/50 fast breast pull with fly kick. 4x200 with paddles on 4 red line rest aerobic as.. 100 w/d.Aerobic Strength 5000
900 as 150free/100 IM with polo for fly/50 overkick x3.
MS:
8x125 aerobic on 3 red line rest as...
#1 50 polo/25back/50polo.
#2 50RA/25polo/25RA- next time through do LA.
#3 IM with last 25 polo and free as overkick.
#4 50 breast pull with hard flutter kick/25bk/50 fast breast pull with fly kick.
4x400 with paddles as..
#1 aerobic free thinking abt finish on 5:30.
#2 band + pdls every 4th back on 6'.
#3 reverse catch up on 4 red line rest.
#4 build a 100 to strong/build 75/build 50/build 25/build 100/50 easy on 5:30.
8x125 as above.
3x300 as 100IM/50overkick/100rev IM/50overkick on 4:30.
100 w/d.