Daily Swim Workout #344: Aerobic Strength & Pure Speed

Aerobic Strength + Pure Speed 1350

100 25 free/25 choice 100 as 25RA/25LA. 100 build to strong. MS: 6 x 25 every 3rd all out on 15" rest 100 as 100RA/100LA with paddles on 15" rest. Think about HE catch, finish, hip snap. 6x50 every 3rd all out on 10-20" rest (go with your gut on the rest) 100 as 50 breast pull fast with a fast flutter kick/25polo/25 free easy on 15" rest. Arm burner! 4x75 with paddles sprinting 6 strokes fast off each wall on 20" rest Cool Down 100

Aerobic Strength + Pure Speed 2500

300 every 3rd surf kick. 200 as 25RA/25LA. 100 build to strong. MS: 12x25 every 3rd all out on 30-35. 200 as 100RA/100LA with paddles on 3 red line rest aerobic. Think about HE catch, finish, hip snap. 12x50 every 3rd all out on 50-1'. 200 as 50 breast pull fast with a fast flutter kick/50polo/25 free easy on 3 red line rest. Arm burner! 8x75 with paddles sprinting 6 strokes fast off each wall. Every 4th no sprinting and just aerobic on 1:20-1:30 100 w/d

Aerobic Strength + Pure Speed 5000

400 every 4th HE scull. 300 every 3rd surf kick. 200 as 25RA/25LA. 100 build to strong. MS: 500 with paddles building to strong only each 100 individually (so every 4th length is strong) on 7:15. 12x25 every 3rd all out on 25. 5x100 on 1:25 holding sub 1:18. 500 as 200RA/100free/200LA with paddles on 3 red line rest aerobic. Think about HE catch, finish, hip snap. 12x50 every 3rd all out on 45. 5x100 odds 1:20, evens 1:25 or all 1:20. 500 as 50 breast pull fast with a fast flutter kick/50polo/25 free easy on 3 red line rest. Arm burner! 12x75 with paddles sprinting 6 strokes fast off each wall. Every 4th no sprinting and just aerobic on 1:10. 100 w/d
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