An A.K. session
200 swim
100 kick
200 pull
100 kick
10×50 drill (below or choice drill)
– 2 fists
– 2 head touch
– 2 side kick roll
– 2 high elbow catch to pull
– 2 ceiling splash
4 x 25 scull with pull buoy
4 x 50 pull good technique
6 x 200 free swim @ 30s rest
– Good technique; long and smooth
Cool down
TOTAL: 2600m