Monthly Archives: February 2022

An A.K. session 200 swim 100 kick 200 pull 100 kick   10×50 drill choice @ 1:00 OR 10×75 as 25drill/50 swim @ 1:20 4×25 scull with pull buoy 4×100 pull good technique   10-20×100 free swim as 3 @ … Continue reading →

1850m + weights

An A.K. Long Aerobic Endurance Session 200 swim 200 kick 4×50 drill 100 build 2-4×50 kick @ 1:20 100/200 drill 2-4×50 build @ :1:00 100/200 drill 2-4×50 swim @ :50 100 easy Main Set: 1-2x 300 free breathing 3/5/7 by … Continue reading →

Recovery Swim Warm Up:  700 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick:  2500 400 FS Fins, every 4th length BK on 30 sec rest 2 x … Continue reading →

Speed Session – an A.K. original 400 warm up choice 12×25 @ :45 3x(kick/drill choice/Overkick/sprint) 6×50 paddles RAP/LAP/Glide by 50 Main Set: 30×50 – 10 with Fins @ 1:00 3x(1 easy; 1 build; 1 fast) by 50 (#10 easy) – … Continue reading →

2300m

2800m

2850m

2400m Brutal being out of the water for a couple months