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)

Recent Posts

See All

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

Comments