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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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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