Speed Session

Today we'll be working on improving your speed! Start your set with a good warm up and drills to get you ready for action. Start the main set with 25 Fast Freestyle, followed by 25 Easy, 3 or 4 times. Really push it in your 25 fast by getting your stroke rate up but work on holding your grip of the water. We then go into 50's or 100's descend, which means the first one is easy, and each one after a bit faster. Try to time these and set a goal time for your last super fast one. Go for it!

Advanced

Warm up: 200 Choice / 100 Kick x 2

4 x 100 (50 Body Position Kick / 50 Scull) - 10sec rest

3 x

[4 x 50 Freestyle (25 Fast / 25 Easy) - 15sec rest

4 x 100 Freestyle - 20sec rest (Descend 1 - 4) - 20sec rest]

Cool down: 200 Choice

Intermediate

Warm up: 100 Choice / 100 Kick x 2

4 x 50 (25 Body Position Kick / 25 Scull) - 10sec rest

3 x

[3 x 50 Freestyle (25 Fast / 25 Easy) - 15sec rest

3 x 100 Freestyle - 20sec rest (Descend 1 - 3) - 20sec rest]

Cool down: 100 Choice

Beginner

Warm up: 100 Choice / 100 Kick

4 x 50 (25 Body Position Kick / 25 Scull) - 10sec rest

3 x

[3 x 50 Freestyle (25 Fast / 25 Easy) - 15sec rest

3 x 50 Freestyle - 20sec rest (Descend 1 - 3) - 20sec rest]

Cool down: 100 Choice