Aerobic Monday

kennethjohnanderso
Mar 17, 2025
1 min read

300 choice with fins

3 * 50 descend (breath every 3 if free

200 IM K/S/P/S by 50

4 * 25 1) 5&glide, 2) 10/15. 15 minutes to here

2-4 * 25 choice if time

40 * 100

16 on 1:50, 1:45 or...

12 5s faster

8 5s fast

4 on 1:35, 1:30 or

Choose your order

Swim (breath every 3 if free)

IM or IM order

3rd 25 fly after 5 kicks (flip into it if you want bonus points)

last 25 Br after a double pullout (flip into it if you want double bonus points)

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Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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