An A.K. session
400 swim warm-up
200 kick
100 build
6 x 50 drill @ 1:00
Optional:
2 x
- 50 build @ 1:00
- 4 x 25 as 5-8 underwater dolphin kicks fast, rest easy swim @ 45
- 50 fast @ :50
- 30s extra rest
Main Set:
4 x 400 @ 7:20/7:45/8:00
- #1 as swim smooth – act: a tough 6:20
- #2 as negative split – hit the split at around 5:55
- 3 @ 800m pace (i.e. 1:25/100 aiming for 5:40) – another hard 5:55
- 4 as fast – super hard 6:00
A definite on training effect & mental practice
2 min extra rest
6 x 50 fast 400m pace @ 1:20 (i.e. 1:22/100 pace, so 40 sec)
(act: all sub 40)
200 Cool Down
TOTAL: 3100m-3500m