An A.K. barn burner Sprint Session<\/p>\n
400 swim<\/p>\n
6×50 drill\/swim by 25 @ 15s rest<\/p>\n
200 kick<\/p>\n
100 build<\/p>\n
6×50 spin drill (12.5m spin\/12.5 easy)x2 @ 1:10<\/p>\n
*Spin drill in freestyle or backstroke= high stroke rate, focusing more on speed than actually catching the water<\/p>\n
6×50 kick as 25fast\/25easy @ 1:10<\/p>\n
8×25 fins and paddles fast @ 1:00<\/p>\n
200 easy<\/p>\n
Main Set:<\/p>\n
8×50 @ 2:00 All out speed<\/p>\n
10×25 as 1 All out\/1 easy @ 1:00<\/p>\n
*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.<\/p>\n
150 easy<\/p>\n
Total: 2800<\/p>\n
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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 … Continue reading