Tuesday Apr 25 Aerobic Power

kennethjohnanderso
Apr 25, 2023
1 min read

3 or 4 * 100 on 10s rest descend while maintaining SC

4 * 50 descend on 1:00

Start this set at 6:12-6:15

3 * (3*200) Descend by set - last set best average on 3:00, 3:15, or 3:30 (2 reps on 1st set)

400 drills to prepare for the next set - dif stroke - maybe off stroke you are doing this weekend

11 * 100 - 15s rest on the long

1 long - determine pace then

1 strong,

2 long, 2 strong,

2 long, 3 best average

Warm down (pull with paddles - long mainain stroke count - a little faster into walls)

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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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