An A.K. session:

Warm Up:  400

• 200 swim
• 100 kick
• 100 swim build

Ramp Up to Main Set:

• 4×50 drill choice
• 4×75 as 25 kick/50 swim build
• 2×100 pull with paddles @ 30s rest
  - Feel strong in the water
• 4×25 fast @ 45s rest

Main Set :

X x 100 freestyle

- Pace time = 90% effort with maximum 12-15s rest
- Go to failure, no more than ten 100’s
- Failing is 1sec over your pace time
- if you arrive on your pace time, you have to go

Don’s was 100 FS on 1:35, swim 1:22 … completed 5, failed on 6

Swim Down:

• 300 swim cool down, nice and easy

TOTAL: 1500m + 100’s