An A.K. Session
Warm Up: 500m
- 200 swim mix
- 2 x 50 as (25 R.A.P., 25 L.A.P.)
(R.A.P.=Right Arm Power, left arm easy)
(L.A.P.=Left Arm Power, right arm easy) - 2 x 50 as Glide (in arm entry-extension) FS
- 2 x 50 as 4 beats of high elbow scull, 4 Strokes of FS
Main Set: 1300m
- 4 x 50 FS DPS with Paddles on 1:10 (count)
(DPS – Distance Per Stroke) - 200 FS Strong on 3:30
- 3 x 100 FS DPS with Paddles on 1:40 (count)
- 200 FS Strong on 3:30
- 2 x 200 FS DPS with Paddles on 3:30 (count)
- 200 FS Strong on 3:30
Swim Down: 600
- swim mix to fill remaining time