Sprint Session

Intention: Push yourself to swim all 100's, 50's or 25's close to your PB.

Warm up: 3 x (100 Swim / 100 Pull / 100 Kick)

4 x 50 Kick (Descend 1 - 4) - 10sec rest

4 x 50 Freestyle (First 10 strokes fast / rest easy) - 10sec rest

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

10 x

[100 Freestyle Fast

100 Choice Easy

Leave on the 4:00]

Cool down: 200 Choice

Warm up: 2 x (50 Swim / 50 Pull / 50 Kick)

4 x 25 Kick (Descend 1 - 4) - 10sec rest

4 x 25 Freestyle (First 10 strokes fast / rest easy) - 10sec rest

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

10 x

[50 Freestyle Fast

50 Choice Easy

Leave on the 3:00]

Cool down: 100 Choice

Warm up: 50 Swim / 50 Pull / 50 Kick

4 x 25 Kick (Descend 1 - 4) - 10sec rest

2 x 25 Freestyle (First 10 strokes fast / rest easy) - 10sec rest

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

10 x

[25 Freestyle Fast

25 Choice Easy

Leave on the 2:00]

Cool down: 100 Choice