Sprint Session

Intention: We are starting this session off nice and easy, focussing on good technique and a nice long stroke. During the main set the effort level goes up, the distance goes down but also the rest! The last 25's should be done at full effort with only 5sec rest. This will be tough, but push through to get most of out of this workout.

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

4 x 100 (Body position kick, change drill every 25) - 10sec rest

4 x 100 (Scull, change scull every 25) - 10sec rest

2 x

[3 x 50 (Descend 1 - 3) - 15 sec rest]

10 x 100 Freestyle @ 70% - 15sec rest

10 x 50 Freestyle @ 85% - 10sec rest

10 x 25 Freestyle @ 100% - 5sec rest

Cool down: 200 Choice

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

2 x 100 (Body position kick, change drill every 25) - 10sec rest

2 x 100 (Scull, change scull every 25) - 10sec rest

3 x 50 (Descend 1 - 3) - 15 sec rest

6 x 100 Freestyle @ 70% - 15sec rest

6 x 50 Freestyle @ 85% - 10sec rest

6 x 25 Freestyle @ 100% - 5sec rest

Cool down: 100 Choice

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

2 x 50 (Body position kick, change drill every 12.5) - 10sec rest

2 x 50 (Scull, change scull every 12.5) - 10sec rest

3 x 25 (Descend 1 - 3) - 15 sec rest

4 x 100 Freestyle @ 70% - 15sec rest

4 x 50 Freestyle @ 85% - 10sec rest

4 x 25 Freestyle @ 100% - 5sec rest

Cool down: 100 Choice