Aerobic Wednesday

kennethjohnanderso
Apr 5, 2023
1 min read

10 min mix it up - continuous swim 4 * 75 Kick descend on 1:15

250-300 Pull on 5:00

4 * 75 swim build on 1:05. 1:10 or 1:15

on the 24 min mark

300 Kick (200 IM + 100 IM) on 6:00 - swim the IM if needed 4 * 75 Pull descend on 1:05, 1:10 or 1:15

18-20 * 100 6-8 on fpp + 15 6 on fpp + 10

4 on fpp + 5

2 on fpp

6 * 200 1 long choice on 4:00 2 strong - could be 75 stroke, 25 off, 50 stroke, 25 off, 25 stroke on 3 or 3:15

1 long choice

2 strong

1 long choice

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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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