An A,K. Session
Warm Up: 400
- 100 swim
- 100 kick
- 100 drill
- 100 pull
Main set:
- 2 x 100 as Drill-Swim by 50’s on 20-30sec rest
- 4 x 50 on 1:10, Perfect Stroke
- 2 x 100 as kick-Swim by 50’s on 20-30 sec rest
- 4 x 50 on 1:10, Breathing every 5/7 by 25’s
- 2 x 100 as Side Kick – Swim by 50’s on 20-30 sec rest
- 4 x 50 on 1:10, as 25 Fast with turn, 25 active recovery
- 2 x 100 as Distance Per Stroke (count) on 20-30 sec rest
- 4 x 50 on 50, Fast (target 10 sec rest per)
Swim Down: 200