An A.K. Session
300 warm-up choice
6 x 100 swim w/ paddles @ 2:00/2:30
- Odd: DPS
- Even: Technique swim
6 x 50 middle 25m fast (fast turn) @ 1:15
Main Set: max 1500
15 x 100 @ 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 = 1:31
- 1500 Goal Race Pace = Swim 1:30 on 1:50
3 x 200 long and smooth easy cool down @ 30-45s rest
TOTAL: 3300m