Sprint Session

Intention: This session will really be like a crazy HIIT session! Short little sprints and easy recovery to get your heart rate back down, before we spike it up again :)

Warm up: 200 Swim / 50 Scull x 4

Kick: 30sec easy / 10sec fast x 8

Pull: 30 strokes easy / 10 strokes fast x 8

Freestyle: 30 strokes easy / 10 strokes fast x 8

5 x

[50 Freestyle (10 strokes fast / rest easy) - 10sec rest

50 Freestyle (20 strokes fast / rest easy) - 10sec rest

50 Freestyle (30 strokes fast / rest easy) - 10sec rest

50 Freestyle (40 strokes fast / rest easy) - 10sec rest

200 Freestyle Easy Recovery]

Cool down: 200 Choice

Warm up: 100 Swim / 50 Scull x 4

Kick: 30sec easy / 10sec fast x 6

Pull: 30 strokes easy / 10 strokes fast x 6

Freestyle: 30 strokes easy / 10 strokes fast x 6

4 x

[50 Freestyle (10 strokes fast / rest easy) - 10sec rest

50 Freestyle (20 strokes fast / rest easy) - 10sec rest

50 Freestyle (30 strokes fast / rest easy) - 10sec rest

50 Freestyle (40 strokes fast / rest easy) - 10sec rest

100 Freestyle Easy Recovery]

Cool down: 100 Choice

Warm up: 50 Swim / 50 Scull x 4

Kick: 30sec easy / 10sec fast x 4

Pull: 30 strokes easy / 10 strokes fast x 4

Freestyle: 30 strokes easy / 10 strokes fast x 4

4 x

[25 Freestyle (5 strokes fast / rest easy) - 10sec rest

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

25 Freestyle (15 strokes fast / rest easy) - 10sec rest

25 Freestyle (20 strokes fast / rest easy) - 10sec rest

100 Freestyle Easy Recovery]

Cool down: 100 Choice