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 Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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