Nationals 10 Days Out
An A.K. Session
200 warm-up choice
4 x 50 drill
4 x 75 as 25 kick strong/50 swim ‘perfect’ technique
4 x 50 swim desc 1-4 @ 1:00
Main Set:
- 12 x 200 FS best average @ 4:00/4:30/5:15
as 1 easy / 2 fast - Approximate times for the 200’s
– Round 1: 3:24, 3:08, 3:07
– Round 2: 3:31, 3:03, 2:58
– Round 3: 3:31, 3:01, 2:57
– Round 4: 3:34, 3:07, 3:01
100 cool down
TOTAL: 3500m