Aerobic Monday

kennethjohnanderso
Mar 24, 2025
1 min read

800 SKPD

600 Pull "-"

400 Kick (alternate best and 2nd best)

0-200 choice 36 min to here

36x75

(Br = Br/Br/Br, Br/Br/Fr. Br/Fr/Fr)

(Fly = flip into last 25 Fly)

3 x (1 on 70, 1 on 65, 1 on 60)

3 x (65, 60, 55)

3 x (70, 65, 60)

3 x (60, 55, 50)

or +5 (first round twice) or =10 (first round once)

6 x 25 on :40 ascend .5s

6 x 50 on 1:20 ascend by 1s

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Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

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