An A.K. Session
300 warm-up as 75 free/25 not free
4 x 50 kick @ 30s rest
4 x 100 rolling 25m fast @ 2:00/2:15
2-4 Rounds:
- 50 drill choice @ 20s rest
- 75 swim Build @ 20s rest
- 25 sprint @ 45s rest
3 Rounds:
- 3 x 150 negative split @ 2:30/2:45
- 2 x 100 kick @ 2:30
2 min recovery in between
150 cool down
TOTAL: 3300m-3600m