Speed Session – an A.K. original
400 warm up choice
12×25 @ :45 3x(kick/drill choice/Overkick/sprint)
6×50 paddles RAP/LAP/Glide by 50
Main Set:
30×50
– 10 with Fins @ 1:00 3x(1 easy; 1 build; 1 fast) by 50 (#10 easy)
– 10 no fins @ :50 Strong swimming, just make the pace time
– 1 min extra recovery after # 20
– 10 no fins @ 1:10 2 all out, 1 easy (#30 extra recovery)
Optional:
10×100 pull @ 1:40 or 1:50
(OR swim with 4-6 underwater kicks off each wall)
200 easy cool down
TOTAL: 2700m-3700m