Sprint Session

Intention: This set will push you to find your speed. Use the easy swimming as active recovery, plus the 30sec rest you should be ready to smash out another fast 50 or 25. The second round is Freestyle Pull to be done with a pull buoy and no kicking. If you'd like to strengthen your upper body even more you can also use paddles.

Warm up: 400 Choice Swim / 200 Kick / 200 Pull / 200 Choice Swim

4 x 100 (50 Scull / 50 low stroke count freestyle) - 10sec rest
 

8 x

[50 Freestyle Fast - 10sec rest

50 Freestyle Easy - 30sec rest]

8 x

[50 Freestyle Pull Fast - 10sec rest

50 Freestyle Pull Easy - 30sec rest]

 Cool down: 200 Choice Easy

Warm up: 200 Choice Swim / 100 Kick / 100 Pull / 100 Choice Swim

4 x 50 (25 Scull / 25 low stroke count freestyle) - 10sec rest
 

6 x

[50 Freestyle Fast - 10sec rest

50 Freestyle Easy - 30sec rest]

6 x

[50 Freestyle Pull Fast - 10sec rest

50 Freestyle Pull Easy - 30sec rest]

Cool down: 100 Choice

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

4 x 50 (25 Scull / 25 low stroke count freestyle) - 10sec rest
 

8 x

[25 Freestyle Fast - 10sec rest

25 Freestyle Easy - 30sec rest]

8 x

[25 Freestyle Pull Fast - 10sec rest

25 Freestyle Pull Easy - 30sec rest]

Cool down: 50 Choice