An A.K. session with Kick / Distance FS focus
200 warm-up
4×50 drill @ 1:15
4×75 as (25kick/50swim) @ 1:20
4×100 descending 1-4 @ 1:50
Main Set (kick optional to reduce volume/time):
6×50 Kick no fins @ (descending pace per 50 as 1:40-1:30-1:20) x2
Rest: 60s
4×100 Kick with fins @ 2:30-2:20-2:10-2:00 (descending pace per 100)
Rest: 60s
2×150 Kick no fins @ 4:30-4:15 (descending pace per 150)
Rest: 60s
3 or 6x100 Swim @ 1:45 (1:45 pace)/2:00 (2:00 pace)
Rest: 60s
2 or 4x200 Swim @ 3:20 (1:40 pace)/3:50 (1:55 pace)
Rest: 60s
1 or 2x400 Swim @ 6:20 (1:35 pace)/7:20 (1:50 pace)
100 Cool down
TOTAL 2600m-4700m