An A.K. session
Warm Up: 900m
- 200 warm-up
- 6 x 75 as 25 drill / 50swim build @ 1:30
- 5 x 50 kick descend 1-5 @ 1:30/1:45
Option 1: 3500m
- 5 x 100 swim @ 1:45/1:50
- 4 x 200 swim @ 3:30/3:40
- 3 x 300 swim @ 5:15/5:30
- 2 x 400 swim @ 7:00/7:20
- 1 x 500 swim @ 8:45/9:10
Option 2: 1600m
- 4 x 100 swim descend 1-4 @ 1:50
- 400 swim strong (75-80% effort) @ 8:00
- 4 x 100 swim 400m pace @ 2:00
- 400 best effort (90+%)
100 cool down
TOTAL: 2600m-4400m