Sprint Session

Intention: This is a mad interval session. Go hard when it says fast and go super easy when it says easy. Use the easy pace to actively recover so you can smash out the fast intervals. Have fun!

Advanced

Warm up: 400 Swim

100 Freestyle Kick - 10sec rest 200 Freestyle (50 easy/25 fast/25 easy x 2) - 15sec rest 300 Freestyle (100 easy/100 moderate/100 fast) - 20sec rest

400 Freestyle (100 fast/100 easy x 2) - 25sec rest 500 Freestyle (Negative split) - 30sec rest 400 Freestyle (100 fast/100 easy x 2) - 25sec rest 300 Freestyle (100 easy/100 moderate/100 fast) - 20sec rest

200 Freestyle (50 easy/25 fast/25 easy x 2) - 15sec rest 100 Freestyle Kick

Cool down: 100 Choice

Intermediate

Warm up: 200 Swim

100 Freestyle Kick - 10sec rest 200 Freestyle (50 easy/25 fast/25 easy x 2) - 15sec rest 300 Freestyle (100 easy/100 moderate/100 fast) - 20sec rest

400 Freestyle (100 fast/100 easy x 2) - 25sec rest 300 Freestyle (100 easy/100 moderate/100 fast) - 20sec rest

200 Freestyle (50 easy/25 fast/25 easy x 2) - 15sec rest 100 Freestyle Kick

Cool down: 100 Choice

Beginner

Warm up: 100 Swim

100 Freestyle Kick - 10sec rest 200 Freestyle (50 easy/25 fast/25 easy x 2) - 15sec rest 300 Freestyle (100 easy/100 moderate/100 fast) - 20sec rest

200 Freestyle (50 easy/25 fast/25 easy x 2) - 15sec rest 100 Freestyle Kick

Cool down: 100 Choice