An A.K. Session + weights
200 warm-up
100 kick
4 x 75 technique focus @ 30s rest
– Pick one aspect of your stroke and swim fully but focus on that piece
Main Set:
Option 1: 20 x 100 as
- 5 with pull & paddles
- 5 with paddles only
- 5 kick
- 5 swim smooth
All with 20-30s rest between, focus on good technique
Option 2:
- 4 x 200 swim or pull with paddles
– gently descend pace 1-4 to approximately 75% as your fastest.
– Pace time = 4:00/4:30/5:00
20 x 100 as 2 rounds of
- 2 @ 75% effort (DB: 1:40)
- 2 @ 81% effort (DB: 1:35)
- 2 @ 87% effort (DB: 1:30)
- 2 @ 94% effort (DB: 1:25)
- 2 @ best effort Fast (DB: 1:20)
1 min recovery between rounds
Pace Times: 2:00/2:20/2:40/3:00
200 cool down easy
TOTAL: Option 1: 2800 and Option 2: 3600m