An A.K. session:
Warm Up: 400
- 200 swim
- 100 kick
- 100 swim build
Ramp Up to Main Set:
- 4×50 drill choice
- 4×75 as 25 kick/50 swim build
- 2×100 pull with paddles @ 30s rest
– Feel strong in the water - 4×25 fast @ 45s rest
Main Set :
X x 100 freestyle
– Pace time = 90% effort with maximum 12-15s rest
– Go to failure, no more than ten 100’s
– Failing is 1sec over your pace time
– if you arrive on your pace time, you have to go
Don’s was 100 FS on 1:35, swim 1:22 … completed 5, failed on 6
Swim Down:
- 300 swim cool down, nice and easy
TOTAL: 1500m + 100’s