Monday aerobic session

kennethjohnanderso
May 1, 2023
1 min read

20 min

5 or 6 * 200 Choice with increasing intensity - use your legs more toward the end

300 Pull on 4:30

4 * 75 Kick descend on 1:15 (or 3 on 1:30 + sprint 25K

300 S on 4:30

4 * 75 Pull descend on 1:10 or 1:15

300 Kick (200 IM + 100 IM) on 6

4 * 75 S descend on 1:15

50 min to here

800-1000 long swimming with 3,4,5,6 fast dolphin kicks off wall by 50

600 Pull - very long - every 4th 25 PBL

400 social kick with fast turns

5 km if you get everything in

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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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