An A.K. Long Aerobic Endurance Session
200 swim
200 kick
4×50 drill
100 build
2-4×50 kick @ 1:20
100/200 drill
2-4×50 build @ :1:00
100/200 drill
2-4×50 swim @ :50
100 easy
Main Set:
1-2x
300 free breathing 3/5/7 by 100’s @ 5:30/6:00/6:30
4×150 swim 2:50-2:40-2:30-2:20 (or +10s to each pace)
100 easy
TOTAL: 2300m-3700m
Plus some pull and sprints bringing the total to 4250m