Nationals 7 Days Out
An A.K. Session
(Extra – 600 Fins Swim FS-BK)
200 swim warm-up
6 x 50 Drill:
- 2 as RAP/LAP
- 2 as glide drill
- 2 as scull to 3 full strokes
4 x 50 DPS @ 30s rest
200 swim strong @ 45s rest
3 x 100 DPS @ 30s rest
200 Swim strong @ 45s rest
2 x 200 DPS @ 30s rest
200 swim long and smooth @ 45s rest
*DPS w/ paddles – Swim no equipment
200 cool down
TOTAL: 2800m