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 June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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