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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Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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