Borden – AK Session
100 swim/100 kick warm up
8 x 50 drill as 1 fists/1 DPS @ 20s rest
4 x 50 single arm @ 20s rest
8 x 100 swim
- odd @ 1:45 fast underwater kicks off each wall
- even @ 2:00 breathing every 5 (flip turn counts as 1 stroke)
6 x 200 swim as pace times A, B, C or D
- A: 3 @ 3:20 / 2 @ 3:10 / 1 @ 3:00
- B: 3 @ 3:45 / 2 @ 3:35 / 1 @ 3:25
- C: 3 @ 4:00 / 2 @ 3:50 / 1 @ 3:40
- D: 3 @ 4:20 / 2 @ 4:10 / 1 @ 4:00
- DONS: 3 @ 3:15, 2 @ 3:05, 1 @ 2:55
Actual: 3:03, 3:04, 3:03 2:57, 3:01 2:57
8 x 50 @ choice at :45/:50/1:00/1:10
- Swim strong, hold pace and make pace time, should get little rest hereActual aiming for @ 45: Touch and goes on 46, 2 on 47 … tough … should swim 40
100 cool down easy
TOTAL: 3300m