Sprint Session

Intention: This session will push you to hold your speed for a longer distance. We start with a 25m sprint and base don this time you want to see how close you can get to a 50m in double that time, a 75m in triple that time etc. Changes are you won't make your time, otherwise you probably should have gone faster in your 25m sprint, but see how close you can get!

Warm up: 200 Swim / 100 Freestyle Pull / 100 Kick x 2

4 x 100 (50 Scull / 50 Freestyle Easy) - 10sec rest

4 x 50 Freestyle (Count strokes / +2 strokes each 50 and up your pace)

4 x

[25 Freestyle Fast / 25 Freestyle Easy - 10sec rest

50 Freestyle Fast / 50 Freestyle Easy - 10sec rest

75 Freestyle Fast / 75 Freestyle Easy - 10sec rest

100 Freestyle Fast / 100 Freestyle Easy - 10sec rest

1min rest]

200 Freestyle Kick Easy

Cool down: 200 Choice

Warm up: 100 Swim / 50 Freestyle Pull / 50 Kick x 2

4 x 50 (25 Scull / 25 Freestyle Easy) - 10sec rest

4 x 25 Freestyle (Count strokes / +1 stroke each 25 and up your pace)

2 x

[25 Freestyle Fast / 25 Freestyle Easy - 10sec rest

50 Freestyle Fast / 50 Freestyle Easy - 10sec rest

75 Freestyle Fast / 75 Freestyle Easy - 10sec rest

100 Freestyle Fast / 100 Freestyle Easy - 10sec rest

1min rest]

100 Freestyle Kick Easy

Cool down: 100 Choice

Warm up: 100 Swim / 50 Freestyle Pull / 50 Kick

4 x 50 (25 Scull / 25 Freestyle Easy) - 10sec rest

4 x 25 Freestyle (Count strokes / +1 stroke each 25 and up your pace)

25 Freestyle Fast / 25 Freestyle Easy - 10sec rest

50 Freestyle Fast / 50 Freestyle Easy - 10sec rest

75 Freestyle Fast / 75 Freestyle Easy - 10sec rest

100 Freestyle Fast / 100 Freestyle Easy - 10sec rest

100 Freestyle Kick Easy

Cool down: 100 Choice