Re-Return to the Pool – Week 2 – Thursday

An A.K. Session

400 warm-up; every 4^th 25 back, breast or kick

6 x 50 as odd kick, even drill @ 30s rest

2 x 150 swim build @ 30s rest between

Main Set:

9 rounds of: {

• 200 free @ 3:30
  – descend:
  1 – 3
  4 – 6
  7 – 9
  AND 3-6-9    (act:  3:07, 3:02, 2:55)
• 100 free easy @ 2:30 NO ADDITIONAL REST }

100 easy cool down

TOTAL: 3800m