Speed Session

Intention: This session will keep you on your toes the whole time! Little fast intervals with easy swimming in between will spike your heart rate every time. A great workout!

Advanced

Warm up: 200 Swim / 200 Kick

4 x (50 Finger Drag Drill / 50 Freestyle) - 10sec rest

4 x 150 (50 Kick Fast / 50 Freestyle Easy / 50 Freestyle Build) - 20sec rest

4 x 150 (25 Freestyle Fast / 25 Freestyle Easy / 50 Freestyle Build / 50 Freestyle Fast) - 30sec rest

Cool down: 200 Choice Swim

Intermediate

Warm up: 200 Swim / 100 Kick

4 x (25 Finger Drag Drill / 25 Freestyle) - 10sec rest

4 x 75 (25 Kick Fast / 25 Freestyle Easy / 25 Freestyle Build) - 20sec rest

4 x 150 (25 Freestyle Fast / 25 Freestyle Easy / 50 Freestyle Build / 50 Freestyle Fast) - 30sec rest

Cool down: 100 Choice Swim

Beginner

Warm up: 100 Swim / 50 Kick

4 x (25 Finger Drag Drill / 25 Freestyle) - 10sec rest

4 x 75 (25 Kick Fast / 25 Freestyle Easy / 25 Freestyle Build) - 20sec rest

4 x 100 (25 Freestyle Fast / 25 Freestyle Easy / 25 Freestyle Build / 25 Freestyle Fast) - 30sec rest

Cool down: 100 Choice Swim