An A.K. Session – plus weights
Pre-Warm-up Warm-Up: 600m
- 50 FS, 50 BK
- 2 x (25 FS, 25 BK)
- 2 x (50 FS, 50BK)
- 100 FS, 100 BK
Warm-Up: 900m
- 200 choice
- 200 kick
- 100 as 50 back or breast/50 freestyle
- 4 x 100 as rolling 25 fast @ 1:45/2:00
Ramp-Up for the Main: 800m
4 x 200 swim @ 3:45
- Drill/swim by 50
- DPS
- Pull with paddles strong
- 75 smooth/25 fast twice through
Main (pace = 1:40/1:50/2:00/2:15): (2000m)
400 @ 6:40/7:20/8:00/9:00
300 @ 5:00/5:30/6:00/6:45
200 @ 3:20/3:40/4:00/4:30
100 @ 1:40/1:50/2:00/2:15
2 mins extra rest
100 @ 1:40/1:50/2:00/2:15
200 @ 3:20/3:40/4:00/4:30
300 @ 5:00/5:30/6:00/6:45
400 @ 6:40/7:20/8:00/9:00
250 Cool down
TOTAL: 4550m