400 FS and 200 FS –>Time Trial
An A.K. orchestration
Warm Up:
- 100 swim
- 100 kick
- 100 pull
- 4 x 50 swum as (25 Strong, 25 easy) on 1:15
Time Trial Prep:
- 400 FS on 1:00 rest long and smooth
- 100 Drill on 45 sec rest
- 300 easy
- 3 x 100 FS at target 400 pace [1:31], on 1:45 / 1:50 (act: 1:31, 1:31, 1:31)
- 100 easy
- 2 x 100 FS at target 400 pace on 1:50 (act: 1:31, 1:31)
- 275 easy
400 FS Time Trial: 6:09
- 200 easy
200 FS Time Trial: 2:52
Swim Down: 400
Total: 3300m