Archive for October 12th, 2021

An A.K. Session

Warm Up: 500m

  • 200 swim mix
  • 2 x 50 as (25 R.A.P., 25 L.A.P.)
    (R.A.P.=Right Arm Power, left arm easy)
    (L.A.P.=Left Arm Power, right arm easy)
  • 2 x 50  as Glide (in arm entry-extension) FS
  • 2 x 50 as 4 beats of high elbow scull, 4 Strokes of FS

Main Set: 1300m

  • 4 x 50 FS DPS with Paddles on 1:10 (count)
    (DPS – Distance Per Stroke)
  • 200 FS Strong on 3:30
  • 3 x 100 FS DPS with Paddles on 1:40 (count)
  • 200 FS Strong on 3:30
  • 2 x 200 FS DPS with Paddles on 3:30 (count)
  • 200 FS Strong on 3:30

Swim Down: 600

  • swim mix to fill remaining time

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