An A.K. session
3-2-1 Swim-kick-drill
4 x 50 kick @ 30s rest
4 x 100 as 25 drill/75 swim @ 2:00z
– Desc. the swim 1-4
Main Set:
15 x 50 @ 1:05 / 1:10
– Hold goal pace (act: started at 43 and gradually descended to 40’s)
200 easy swim
15 x 75 @ 1:20 / 1:30
– Hold goal pace (act: 1:03 to start and then avg 1:05-1:06)
225m cool down
TOTAL: 3200m