Sprint Session
- Irene Cats
- Jan 31, 2021
- 1 min read
Intention: For this set I would like you to set a goal 100 Freestyle Time you'd like to hit. Based on this time calculate your 25 Freestyle time (divide second by 4). You will first try to hit your 25 Freestyle time 4 times with plenty of rest in between. After an easy 50 Freestyle, you will try to hit your 100 Freestyle Goal Time! Have fun!
Advanced
Warm up: 200 Freestyle / 50 Choice x 4
4 x 100 (50 Balance kick on your side / 50 Freestyle) - 10sec rest
4 x 100 (50 Shark fin drill / 50 Freestyle) - 10sec rest
8 x [4 x 25 Freestyle @ (Goal 100 Time divided by 4) - 1min rest
50 Freestyle Easy - 20sec rest
100 Freestyle Fast - 20sec rest
50 Freestyle Easy - 1min rest]
Cool down: 200 Choice
Intermediate
Warm up: 200 Freestyle / 50 Choice x 2
4 x 50 (25 Balance kick on your side / 25 Freestyle) - 10sec rest
4 x 50 (25 Shark fin drill / 25 Freestyle) - 10sec rest
4 x [4 x 25 Freestyle @ (Goal 100 Time divided by 4) - 1min rest
50 Freestyle Easy - 20sec rest
100 Freestyle Fast - 20sec rest
50 Freestyle Easy - 1min rest]
Cool down: 100 Choice
Beginner
Warm up: 200 Freestyle / 50 Choice
4 x 50 (25 Balance kick on your side / 25 Freestyle) - 10sec rest
4 x 50 (25 Shark fin drill / 25 Freestyle) - 10sec rest
2 x [4 x 25 Freestyle @ (Goal 100 Time divided by 4) - 1min rest
50 Freestyle Easy - 20sec rest
100 Freestyle Fast - 20sec rest
50 Freestyle Easy - 1min rest]
Cool down: 50 Choice
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