Early Long – A.K. session
3 x 200 as swim/kick/pull by 200 (600)
4 x 75 fly-bk-breast OR kick-drill-swim @ 1:30
4 x 100 as 75 smooth/25 fast @ 1:45 or 2:00
6 x 50 kick descend 1-3, 4-6 @ 1:10 or 20s rest (1000)
6 x 200 as 100 smooth – 50 fast – 50 strong @ 3:45 or 4:00 (1200)
Odd FS, Even BK *Working 3rd quarter of race
100 easy
Main Set:
12 x 100 as
4 @ 2:00 or 30s rest
4 @ 1:50 or 25s rest
4 @ 1:40 or 20s rest (1200)
*Stroke athletes = 50 best stroke fast/50 free smooth [DB: 1, 2 BK-FS and 3, 4 FS-FS]
*Triathletes = 50 fast/50 smooth all freestyle
200 easy
TOTAL: 3000m-4200m