An A.K. Session + WEIGHTS
400 warm-up as
- 150 swim/100 kick/150 swim build
4 x 100 swim ‘perfect’ technique @ 2:00/2:15
- Pick one thing to focus on in your stroke and hold that
4 x 50 as 25fast/25easy @ 1:10
Main Set: max 1500
30 x 50 @ goal race pace + 20s
- Goal is to hold exact goal race pace entire time
- 1st failure = rest next 100 and then continue on
- 2nd failure = done set
- FAILURE = 45+
- 1500m Goal Race Pace = 44 so 30 x 50m on 1:05
Actual – mostly 42 … made it to 30
4 x 75 cool down as 25 choice/50 easy swim @ 15s rest
TOTAL: 2800m