An A.K. Distance session
200 warm-up choice
4×75 DPS @ 30s rest
4×100 swim desc times @ 1:45-1:40-1:35-1:30 {act: 1:55, 1:50, 1:45, 1:40}
Main Set:
600 free (desc. 200’s 1-3) @ 10:30 {did 600 Fins FS with every 4th length BK}
3x200free even split; consistent @ 3:30
400free (desc by 200’s 1-2) @ 7:00 {did 400 Pull/Paddles FS}
3×150 free even split {did on 2:45}
200 free (desc. By 100’s 1-2) @ 3:30 {did 200 Pull FS}
3×100 strong, negative split @ 1:45
200 cool down
TOTAL: 3650m