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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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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