Sprint Session

Intention: Short sharp sprint mixed in with easy active recovery. The goal is to only need a little rest by getting your heart rate down with the easy swimming.

Warm up: 200 Swim Choice / 200 Kick

2 x

[50 Freestyle Easy - 10sec rest

50 Freestyle Fast - 10sec rest

50 Freestyle Fast - 10sec rest

50 Freestyle Easy - 10sec rest]

10 x 50 Freestyle (First 12.5m Fast / rest easy) - 10sec rest

10 x 50 Freestyle (Middle 10m Fast / rest easy) - 10sec rest

10 x 50 Freestyle (Final 12.5m Fast/ rest easy) - 10sec rest
 

Cool down: 200 Choice

Warm up: 100 Swim Choice / 100 Kick

50 Freestyle Easy - 10sec rest

50 Freestyle Fast - 10sec rest

50 Freestyle Fast - 10sec rest

50 Freestyle Easy - 10sec rest

6 x 50 Freestyle (First 12.5m Fast / rest easy) - 10sec rest

6 x 50 Freestyle (Middle 10m Fast / rest easy) - 10sec rest

6 x 50 Freestyle (Final 12.5m Fast/ rest easy) - 10sec rest

Cool down: 100 Choice

Warm up: 50 Swim Choice / 50 Kick

25 Freestyle Easy - 10sec rest

25 Freestyle Fast - 10sec rest

25 Freestyle Fast - 10sec rest

25 Freestyle Easy - 10sec rest

10 x 25 Freestyle (First 10m Fast / rest easy) - 10sec rest

10 x 25 Freestyle (Middle 10m Fast / rest easy) - 10sec rest

10 x 25 Freestyle (Final 10m Fast/ rest easy) - 10sec rest

Cool down: 100 Choice