An A.K session … That I may need to make easy after yesterday
600 warm-up as 2 rounds of:
- 75 free / 25 back or kick
- 50 free / 50 back or kick
- 25 free / 75 back or kick
4 x 100 as 50 drill choice stroke/50 swim @ 2:15
4 x 75 25 kick/50 build swim @ 1:30
4 x 50 descending choice stroke 1-4 @ 1:00/1:15
Main Set:
8 x 125 @ 2:30:
Odd # (choose option):
- 25 fly-25 bk-25 br-50 best stroke OR
- 25 head-up free-75 swim fast-25 head-up free
Even:
- Freestyle smooth with 4-6 kicks off each wall
8 x 50 cool down; 1 swim/1 pull or double arm backstroke @ 10-15s rest
TOTAL: 2900m