An A.K. Session + Weights
Warm Up: 600
- 300 swim
- 200 kick
- 100 pull
4 x 50 kick desc. 1-4 @ 30s rest
4 x 50 Side kick @ 30s rest
4 x 25 overkick drill @ 20s rest
All @ 30-45s rest between:
- 200 swim long and smooth
- 100 breathing every 3
- 200 pull with paddles
- 100 br. every 5
- 200 pull no paddles
- 100 br. every 5 or 7
- 200 swim with fins
- 100 as 2-3-3-2 breaths per 25m
6 x 75 @ 30s rest as
- Odd as RAP/LAP/Glide
- Even as 50 drill/25 swim
150 cool down
TOTAL: 2900m