Nationals 8 Days Out
An A.K. Session
200 warm-up
4 x 75 50 drill/25 swim @ 30s rest
3 x 100 @ 20s rest descending 1-3
Main Set:
3 x {
- 400 FS pull @ 7:20 or 8:20
- 4 x 100 FS swim fast @ 1:40/1:45/2:00/2:15 (choose pace time)
- 1 min extra rest
}
Results:
400’s were 6:15 to 6:20
100’s were 5 at 1:25, 1 at 1:29 and the rest 1:26-1:28
so a really good session … finally
200 cool down
TOTAL: 3400m