Monthly Archives: April 2022

An A.K. Session + weights 200 warm-up 100 kick 4 x 75 technique focus @ 30s rest –          Pick one aspect of your stroke and swim fully but focus on that piece Main Set:   Option 1:  20 x 100 as … Continue reading →

An A.K. Session 400 warm-up; every 4th 25 back, breast or kick 6 x 50 as odd kick, even drill @ 30s rest 2 x 150 swim build @ 30s rest between   Main Set: 9 rounds of: { 200 … Continue reading →

Recovery + Technique Warm Up: 700 600 FS/BK mix 100 IM Kick:  400 8 x 50 Fin Kick on 1:00 as 3x FS, 3x BK, 3x side switch 50 easy EN-1: 1400 6 x (25 FS Drill, 50 FS) on … Continue reading →

An A.K. session 200 warm-up 4×50 kick descend 1-4 @ 20s rest 6×75 as 1 25kick/50swim build ALT 1 25drill/50 swim build @ 20-30s rest   6×100 with paddles @ 30-40s rest 1 paddles only DPS 1 Paddles and Fins … Continue reading →

Warm Up: 700 600 FS/BK mix 100 IM Kick:  300 6 x 50 Fin Kick on 1:00 50 easy EN-1: 1600 400 FS Fins with every 4th length BK 3 x 50 BK on 1:05, swim 50 2 x 100 … Continue reading →

An A.K session … That I may need to make easy after yesterday 600 warm-up as 2 rounds of: 75 free / 25 back or kick 50 free / 50 back or kick 25 free / 75 back or kick … Continue reading →

An A.K. barn burner Sprint Session 400 swim 6×50 drill/swim by 25 @ 15s rest 200 kick 100 build 6×50 spin drill (12.5m spin/12.5 easy)x2 @ 1:10 *Spin drill in freestyle or backstroke= high stroke rate, focusing more on speed … Continue reading →

Recovery Session Warm Up: 800 700 FS/BK mix 100 IM EN-1/Kick: 2100 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x FS, 1x BK 400 FS Fins with every 4th length BK 6 x 50 Fin … Continue reading →

An A.K. Distance session 200 warm-up choice 4×75 DPS @ 30s rest 4×100 swim desc times @ 1:45-1:40-1:35-1:30 {act:  1:55, 1:50, 1:45, 1:40}   Main Set: 600 free (desc. 200’s 1-3) @ 10:30 {did 600 Fins FS with every 4th … Continue reading →