An A. K. Session
200 warm-up
6×75 as 25 drill/50swim build @ 1:30
5×50 kick descend 1-5 @ 1:30/1:45
8×50 swim @ 60-55-50-45 x2
|
Pace |
60 |
55 |
50 |
45 |
|
Start Red Top |
#1 |
#2 |
#3 |
#4 |
50 Repeat Ends-> |
60 |
55 |
45 |
30 |
|
|
#5 |
#6 |
#7 |
#8 |
|
|
30 |
25 |
55 |
Done by 60 |
Main Set:
4×100 swim @ 1:45/1:50
3×200 swim @ 3:30/3:40
2×300 swim @ 5:15/5:30
1×400 swim @ 7:00/7:20
100 cool down
TOTAL: 3000m
An A. K. Session
200 warm-up
6×75 as 25 drill/50swim build @ 1:30
5×50 kick descend 1-5 @ 1:30/1:45
8×50 swim @ 60-55-50-45 x2
|
Pace |
60 |
55 |
50 |
45 |
|
|
#1 |
#2 |
#3 |
#4 |
|
Start Red Top |
60 |
55 |
45 |
60 |
|
|
#5 |
#6 |
#7 |
#8 |
|
|
60 |
55 |
45 |
Done by 60 |
Main Set:
4×100 swim @ 1:45/1:50
3×200 swim @ 3:30/3:40
2×300 swim @ 5:15/5:30
1×400 swim @ 7:00/7:20
100 cool down
TOTAL: 3000m