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

Recent Posts

See All

Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

Comments