800 & 100m Time Trial – plus weights
An A.K. Orchestration
Warm Up:
- 200 Swim
- 4 x 50 Drill on 15 sec
- 3 x 100 Kick descending 1-3 on 30 sec
- 200 FS Pull on 30 sec, Long and Smooth
- 200 FS DPS (distance per stroke) on 30 sec
- 200 FS breathing every 3/5 by 50’s
- 150 easy
Time Trial Prep:
- 4 x 100 FS on 1:50, swim 1:32 (act: 1:32, 1:33, 1:34, 1:33)
- 250 easy mix
800 FS Time Trial: 12:56
- 200 easy mix
100 FS Time Trial: 1:14
- 400 Swim Down
Total: 3750