Early Long (due to mid-day truck service) – An A.K. workout
200 swim
200 kick with 15m burst 2x throughout
100 build swim
4 x 50 Kick @ 1:10 or 20s rest
4 x 50 Free Drill @ 1:10 or 20s rest
4 x 50 swim Descend 1-4 @ 1:00 or 15s rest
Main Set: All Freestyle
1:35 1:40 1:45 2:00 2:10 pace
100 @ 1:35 1:40 1:45 2:00 2:10
200 @ 3:10 3:20 3:30 4:00 4:20
300 @ 4:45 5:00 5:15 6:00 6:30
400 @ 6:20 6:40 7:00 8:00 8:40
500 @ 7:55 8:20 8:45 10:00 10:50
*Optional: 2 mins rest @ end and then go back down as 400, 300, 200, 100 (same pace times)
Actual:
100 easy
Extras – Sprint
4 x 50 on 1:15 as: 25 fast-25 easy, middle 25 fast, last 25 Fast, fast-easy
4 x 50 on 1:15 FS as “Texas 50” – start and end mid-pool (i.e. a 50 with 2 turns)
2 x (25 Fast FS for time, 25 easy) on 1:15
2 x (25 Fast BK for time, 25 easy) on 1:15
200 Cool Down
TOTAL: 2800m-3800m (4500+)