Sprint Session
- Irene Cats
- Apr 11, 2021
- 2 min read
Intention: This session will get easier the further in you get. The first bit of the main set will be hardest with the most 50 Freestyle Sprints in a row. The number of sprints will get less throughout the set, so really challenge yourself to keep your pace up!
Advanced
Warm up: 200 Swim Choice / 100 Kick x 2
2 x 100 Freestyle Kick Build - 20sec rest
2 x 100 Freestyle Pull Build - 20sec rest
2 x 100 Freestyle Build - 20sec rest
5 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest
4 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest
3 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest
2 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest
50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest
Cool Down: 200 Choice
Intermediate
Warm up: 100 Swim Choice / 50 Kick x 2
2 x 50 Freestyle Kick Build - 20sec rest
2 x 50 Freestyle Pull Build - 20sec rest
2 x 50 Freestyle Build - 20sec rest
4 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest
3 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest
2 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest
50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest
Cool Down: 100 Choice
Beginner
Warm up: 100 Swim Choice / 50 Kick
2 x 50 Freestyle Kick Build - 20sec rest
2 x 50 Freestyle Pull Build - 20sec rest
2 x 50 Freestyle Build - 20sec rest
3 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest
2 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest
50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest
Cool down: 50 Choice Easy
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