Wed Aerobic work

kennethjohnanderso
Apr 2, 2025
1 min read

1500 continuous as:

3 x 500 (50 fly/100back/100choice/50br/200free)

1st 500 with fins

2nd 500 pull

3rd 500 swim

4 x 250 on 5:00 25 easy speed/open turn

15m underwater dolphin Kick and swim strong fins on: minimum 4 dolphin kicks off walls 50 swim with fins

50 sprint kick with fins

100 build with fins

20 x 100 - may round up for first 15 if last 5 are on pace not divisible by 5

5 descend on fpp + 15

5 on fpp + 5

5 on fpp + 10

5 on fpp

recovery

1000 with paddles - every 4th 25 fast surf kick on paddles or

1200 Pull

100 PBL

100 P

100 Pull with kick

100 PBL - RA/LA

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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

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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