Speed Session – an A.K. original<\/p>\n
400 warm up choice<\/p>\n
12×25 @ :45 3x(kick\/drill choice\/Overkick\/sprint)<\/p>\n
6×50 paddles RAP\/LAP\/Glide by 50<\/p>\n
Main Set:<\/p>\n
30×50<\/p>\n
– 10 with Fins @ 1:00 3x(1 easy; 1 build; 1 fast) by 50 (#10 easy)<\/p>\n
– 10 no fins @ :50 Strong swimming, just make the pace time<\/p>\n
– 1 min extra recovery after # 20<\/p>\n
– 10 no fins @ 1:10 2 all out, 1 easy (#30 extra recovery)<\/p>\n
Optional:<\/p>\n
10×100 pull @ 1:40 or 1:50<\/p>\n
(OR swim with 4-6 underwater kicks off each wall)<\/p>\n
200 easy cool down<\/p>\n
TOTAL: 2700m-3700m<\/p>\n
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Speed Session – an A.K. original 400 warm up choice 12×25 @ :45 3x(kick\/drill choice\/Overkick\/sprint) 6×50 paddles RAP\/LAP\/Glide by 50 Main Set: 30×50 – 10 with Fins @ 1:00 3x(1 easy; 1 build; 1 fast) by 50 (#10 easy) – … Continue reading