Sprint Session

Intention: We're starting off nice and easy in this set, which is a great opportunity to focus on your technique and set yourself up with a good strong stroke. When speeding up try to hold your strength and length in your stroke, but up your rating and increase your kick. You'll smash it!

Advanced

Warm up: 200 Swim Choice / 50 Kick x 4

2 x 100 Freestyle Kick Build - 20sec rest

4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

10 x 50 Freestyle @ 70% - 5sec rest

10 x 50 Freestyle @ 80% - 10sec rest

10 x 50 Freestyle @ 90% - 15sec rest

10 x 50 Freestyle @ 100% - 20sec rest

Cool down: 200 Choice Easy

Intermediate

Warm up: 200 Swim Choice / 50 Kick x 2

2 x 50 Freestyle Kick Build - 20sec rest

4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

8 x 50 Freestyle @ 70% - 5sec rest

8 x 50 Freestyle @ 80% - 10sec rest

8 x 50 Freestyle @ 90% - 15sec rest

Cool down: 100 Choice

Beginner

Warm up: 100 Swim Choice / 50 Kick x 2

2 x 50 Freestyle Kick Build - 20sec rest

4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

8 x 25 Freestyle @ 70% - 5sec rest

8 x 25 Freestyle @ 80% - 10sec rest

8 x 25 Freestyle @ 90% - 15sec rest

Cool down: 50 Choice