Wed Oct 1
- kennethjohnanderso
- Sep 30, 2025
- 1 min read
Warm up 10 * 75 on 1:20
1) fist/Drill/Swim
2) A-OK/50 Build
twice thru
100 5 kicks off wall on 1:50
50 15-25-10 on :50
50 15-25-10 on :50
3 x 100 IM on 1:50 8/10/1/6 kicks off wall
35 min Aerobic Base - not available tonight
IM Wheel
twice thru on 4:00, 4:15 or 4:30
25 Fly 50 Back 75 Breast 100 Free
50 Fly 75 Back 100 Breast 25 free
75-100-25-50
100-25-50-75
or
10 x 100 Free 3:10 down to 2:35 or + 5, 10 or 20
or
30 x 50 Fly or Br on :55
Aerobic Power - the main set for tonight
21 x 100
6 easy on 1:30 (fins?) 5 FPP+10, 4 easy on 1:30, 3 FPP+5, 2 easy on 1:25, 1 FPP
Warm down 400 Kick fast 5m in and out of walls
300 PBL
200 RA/LA/Kick Drill/Swm
100 DA back
Comments