An A.K. session
300 warm-up as 75 fr/25 not fr
4 x 50 choice drill freestyle
8 x 50 @ 55-50-45-40 twice through (or 60-55-50-45)
5 x 500 broken – best average time
#1 – 100 / 4 x 50 / 2 x 100
#2 – 200 / 3 x 100
#3 – 4 x 50 / 100 / 4 x 50
#4 – 100 / 3 x 50 / 250
#5 – 2 x 250 20s rest between
(Notes: 50’s = 15s rest between,
100’s & 200’s = 20s rest between,
1-2 mins between each 500)
100 cool down
TOTAL: 3500m