Tuesday - 8-10-21 - Freestyle Skill & Aerobic IM

Warm-up: 1000/19:00

2x250 as: 200 Loosen, 50 Steady Kick

1x200 IM - Drill, Swim

6x50 Desc. 1-3, 4-6 @ 1:00

Freestyle Skill: 1200/24:00

4x50 as: 25 Single Arm, 25 Catch-up @ :50-1:00

4x50 as: 25 Zipper, 25 Catch-up @ :50-1:00

4x50 as: 25 Catch-up, 25 Best Tech. Free @ :50-1:00

3x200 Pull - Count Strokes @ 3:00-4:00

Aerobic IM: 1500/31:30

6x25 Strong Fly @ :25-:35

2x100 IM @ 1:30-2:00

6x50 Strong Back @ :45-1:00

2x100 IM @ 1:30-2:00

6x50 Build Breast @ :50-1:05

2x100 IM @ 1:30-2:00

6x25 Fast Free @ :25-:35

Tuesday - 8-3-21 - Aerobic Free & Stroke Specific

Warm-up: 1400/27:00

200 Loosen

4x100 Catch-up w/Strong Kick @ 1:30-2:00

200 IM - Drill, Swim

4x100 Pull - Count Strokes @ 1:30-2:00

8x25 Sprint Cycle @ :30

Aerobic Freestyle: 1600/23:00-30:00

2 Rounds: 

6x100 Best Tech. Free - Count Strokes @ 1:15-1:50

1x200 Pull - Count Strokes @ 4:00+

Stroke Specific: 700/11:10-14:40

2x150 as: 100 Best Tech. Free, 50 Strong Stroke @ 2:10-3:00

2x25 Fast Stroke @ :30-:40

2x100 as: 50 Best Tech. Free, 50 Strong Stroke @ 1:25-2:00

2x25 Fast Stroke @ :30-:40

2x50 Strong Stroke @ 1:00