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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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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