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 June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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