An A.K. session
Warm Up: 1600
- 700 swim mix
- 100 kick
- 6 x 75 as 50 drill / 25 swim @ 1:20
– Descend swim 1-6 - 4 x 50 DPS with paddles @ 1:10
- 4 x 25 fast @ 45s
- 50 easy
Long and smooth; low intensity 1300
- 400 swim @ 30s rest
- 2 x 50 pull DPS @ 15s rest
- 300 swim @ 30s rest
- 2 x 50 pull DPS @ 15s
- 200 swim @ 30s rest
- 2 x 50 pull DPS @ 15s rest
- 100 swim
EN-1/2: 1000
- 5 x 100 FS on 1:50, desc 1-5 by 1 sec
- 100 easy
- 10 x 50 FS on 1:05, desc in pairs by 1 sec
Swim Down: 300
- 4 x 75 as 25 kick/50 swim easy @ 20-30s rest between
TOTAL: 4300m