An A.K. session
200 warm-up
4×50 kick descend 1-4 @ 20s rest
6×75 as 1 25kick/50swim build ALT 1 25drill/50 swim build @ 20-30s rest
6×100 with paddles @ 30-40s rest
1 paddles only DPS
1 Paddles and Fins swim strong
Main Set:
3 Rounds
400 free negative split @ 7:00/8:00/9:00
4×50 free at 400m best time pace @ 60/1:10
1 min recovery
With 400 Goal times:
– S: 6:05-6:10 & 44
– B: 6:00 & 40
– D: 6:05-6:10 & 44
4×75 cool down as 25 back or breast/50 swim easy choice @ 30s rest
TOTAL: 3400m