Sprint Session

Intention: Increase kick strength and speed

Warm up: 200 Freestyle / 100 Kick / 100 Pull

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

20 x 50 Freestyle Kick (Odds Fast/Evens Easy) - 10sec rest

400 Freestyle Easy (shake out the legs)

Cool down: 200 Choice

Warm up: 100 Freestyle / 100 Kick / 100 Pull

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

20 x 25 Freestyle Kick (Odds Fast/Evens Easy) - 10sec rest

200 Freestyle Easy (shake out the legs)

Cool down: 100 Choice

Warm up: 100 Freestyle / 50 Kick / 50 Pull

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

10 x 25 Freestyle Kick (Odds Fast/Evens Easy) - 10sec rest

200 Freestyle Easy (shake out the legs)

Cool down: 100 Choice