An A.K. Long and Smooth session (plus a bit)
Warm Up: 800
- 300 as 75 free / 25 not free
- 400 FS/BK mix
- 100 IM
10 x 50 drill @ 1:20 (500m)
- Side kick
- Single arm swimming
- 1, 2, 3 pull (high elbow)
- choice
- choice
2 rounds: 1600m
- 2 x 100 smooth @ 1:45
- 200 @ 1500m pace @ 3:30
- 2 x 100 smooth @ 1:45
- 200 @ 800m pace @ 3:30
- Extra 60s rest
Sprint: 100
- 2 x (25 fast, 25 easy)
200 cool down
TOTAL: 3200m