An A.K. barn burner Sprint Session
400 swim
6×50 drill/swim by 25 @ 15s rest
200 kick
100 build
6×50 spin drill (12.5m spin/12.5 easy)x2 @ 1:10
*Spin drill in freestyle or backstroke= high stroke rate, focusing more on speed than actually catching the water
6×50 kick as 25fast/25easy @ 1:10
8×25 fins and paddles fast @ 1:00
200 easy
Main Set:
8×50 @ 2:00 All out speed
10×25 as 1 All out/1 easy @ 1:00
*Focus on power of stroke and speed. Can use fins and paddles but make sure they are helping with power production not making it easier.
150 easy
Total: 2800