An A-K session
Warm Up: 600m
- 100 swim
- 100 kick
- 100 drill
- 100 pull build
- 200 mix FS-BK
Main set: 1800m
- 200 FS Easy on 3:20 … 3:09
- 200 FS Fast on 3:20 … 2:55
- 200 FS Easy on 3:20 … 3:15
- 2 x 200 FS Fast on 3:20 … 2:58, 2:59
- 200 FS Easy on 3:20 … 3:20
- 3 x 200 FS on 3:20 … 2:57, 2:55, 3:04
Swim Down 100m