Early Long session – an AK session (noon swim cancelled)
200 swim
100 kick
200 drill
100 build (600)
4×50 kick @ 1:10 or 20s rest
100 drill choice
4×50 build @ 1:00 or 15s rest
100 drill choice
4×50 swim @ :55 or 10s rest (800)
100 easy
Main Set: (1900)
2 x [
- 300 FS Pull breathing 3/5/7 by 100’s
- 4 x 150 FS descending 1-4 ON 40s-30s-20s rest
- 100 easy between the 1st & 2nd
]
Added Speed Work:
2 x [
- 4 x 25 FS on 30, swim 19 sec
- 15 sec extra rest
- 50 FS, swim 39 sec (300)
]
3 x [
- mid-pool to wall and back floating start sprint
- mid-pool to wall and back easy (150)
]
3 x [
- mid-pool floating Face In, fin drop, sprint to the wall
- easy swim back to mid-pool (75)
]
4 x 50 cool down as 25 free/25 double arm back or easy choice @ 20s rest
TOTAL: 4125m