Archive for October 29th, 2021

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

 

 

 

 

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