Aerobic Monday

800 SKPD

600 Pull "-"

400 Kick (alternate best and 2nd best)

0-200 choice 36 min to here

36x75

(Br = Br/Br/Br, Br/Br/Fr. Br/Fr/Fr)

(Fly = flip into last 25 Fly)

3 x (1 on 70, 1 on 65, 1 on 60)

3 x (65, 60, 55)

3 x (70, 65, 60)

3 x (60, 55, 50)

or +5 (first round twice) or =10 (first round once)

6 x 25 on :40 ascend .5s

6 x 50 on 1:20 ascend by 1s

Recent Posts

300-400 Pull - limited SC increase while increasing speed 9 * 50 IM switch on :55 or 1:05 1-6) K/S 7-9) S/K 5 * 200 on 3:30 (3rd 50...

9 * 100 with fins +/- 5 1) swim on 1:30 2) K/S on 1:40 3) K on 1:50 4 * 75 descend with paddles (no snorkel) on 1:30 from very slow to...

30 min warmup min 1200m, max 500 with fins, include some fast stuff at 4:00 4x50, 2x100, 1x200 or 1x200, 2x100, 4x50 rest as needed