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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Sat June 27

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

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