Sprint Session

Intention: In today's set we're swapping between 80% and 90% effort level. 80% is a confident strong pace, you should feel a bit puffed after but not to tired. For the 90% effort level try to hold your form and go faster by upping your kicking and getting stronger in your pull.

Freestyle pull is done with a pull buoy and you should not kick at all.

Advanced

Warm up: 200 Swim Choice / 100 Kick x 2

3 x 100 Freestyle Kick Build - 20sec rest 4 x 100 (50 Underwater Switches / 50 Freestyle) - 10sec rest

12 x 50 Freestyle @ 80% - 10sec rest 8 x 50 Freestyle @ 90% - 20sec rest 12 x 50 Freestyle Pull @ 80% - 10sec rest 8 x 50 Freestyle Pull @ 90% - 20sec rest

Cool down: 200 Choice

Intermediate

Warm up: 200 Swim Choice / 100 Kick

2 x 100 Freestyle Kick Build - 20sec rest 4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

10 x 50 Freestyle @ 80% - 10sec rest 6 x 50 Freestyle @ 90% - 20sec rest 10 x 50 Freestyle Pull @ 80% - 10sec rest 6 x 50 Freestyle Pull @ 90% - 20sec rest

Cool down: 100 Choice

Beginner

Warm up: 100 Swim Choice / 50 Kick

2 x 50 Freestyle Kick Build - 20sec rest 4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

8 x 50 Freestyle @ 80% - 10sec rest 4 x 50 Freestyle @ 90% - 20sec rest 8 x 50 Freestyle Pull @ 80% - 10sec rest 4 x 50 Freestyle Pull @ 90% - 20sec rest

Cool down: 50 Choice