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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Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Wed Jun 24

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with

Tue June 23

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

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