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

Recent Posts

See All

Thur Jan 22

400, 4 x 100, 4 x 50 descend 4 * 25 Zombie Kick on 1:00 1:00 6 x 25 with chutes on :45 1:00 4 x 25 15/10 1:00 8 x 10s vertical Kick/20s off 12 x 50 sprint (finish strong) on 3:00 8 x 100 long on 1:30

Wed Jan 20th

AM 400 with fins and paddles - evey 4th 25 hold with finger tips 7:30 300 Pull 50 reg/25 1 arm on 5:30 4 x 50 kick descend on 1:00 EBSC 25's (40/30/20 3 25's of each stroke) 3 times thru 1) 25 easy sp

Tues Jan 20th

400 Fr/Back by 100 light Kick with fins (25 fist/25 A-OK-50 regular) 3 x 100 IM 1) w/ dolphin Kick, 2) with free kick, 3) regular kick 4 x 25 underwater kick on :45 At 6:20 6 * 50 on :50 1) fast 5 sm

Comments