Sprint Session

Intention: This session will get easier the further in you get. The first bit of the main set will be hardest with the most 50 Freestyle Sprints in a row. The number of sprints will get less throughout the set, so really challenge yourself to keep your pace up!

Warm up: 200 Swim Choice / 100 Kick x 2

 2 x 100 Freestyle Kick Build - 20sec rest

2 x 100 Freestyle Pull Build - 20sec rest

2 x 100 Freestyle Build - 20sec rest

 5 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

4 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

3 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

2 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

 Cool Down: 200 Choice

Warm up: 100 Swim Choice / 50 Kick x 2

 2 x 50 Freestyle Kick Build - 20sec rest

2 x 50 Freestyle Pull Build - 20sec rest

2 x 50 Freestyle Build - 20sec rest

4 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

3 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

2 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

 Cool Down: 100 Choice

Warm up: 100 Swim Choice / 50 Kick

 2 x 50 Freestyle Kick Build - 20sec rest

2 x 50 Freestyle Pull Build - 20sec rest

2 x 50 Freestyle Build - 20sec rest

3 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

2 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

 Cool down: 50 Choice Easy