Saturday - 7-24-21 - Pull & Aerobic

Warm-up: 900/18:00

200 Loosen

200 IM - Dr, Build

6x50 Desc. 1-3; 4-6 or IM Switch @ 1:00

8x25 Sprint Cycle @ :30


Pull: 1100/17:00-20:00

2 Rounds: 

2x25 P - PB @ Ankles @ :30

2x25 P - PB @ Knees @ :30

2x25 Best Tech. Fr w/All Out K @ :30

2x200 P - Hold Stroke Count @ 2:45/3:30


Aerobic: 1900/37:00

5x100 Best Tech. Fr - Hold Stroke Count @ 1:35/2:00+

2x50 Strong K @ 1:00

4x100 Best Tech. Fr - Hold Stroke Count @ 1:30/1:55+

2x50 Strong K @ 1:00

3x100 Best Tech. Fr - Hold Stroke Count @ 1:25/1:50+

2x50 Strong K @ 1:00

2x100 Best Tech. Fr - Hold Stroke Count @ 1:20/1:45+

2x50 Strong K @ 1:00

1x100 Best Tech. Fr - Hold Stroke Count @ 1:15/1:40+


Warm-down: 200/4:00

200 easy