Sprint Session

Intention: In this set we'll be building your pace through the 25's or 50's followed by a super-strong 50 Freestyle! You'll be surprised what you can smash out after a bit of rest and your fast twitch muscles turned on. If you want you can put some other strokes into this set to switch things up a bit.

Advanced

Warm up: 200 Swim / 100 Kick / 100 Breaststroke x 2

4 x 100 (50 Scull / 50 low stroke count freestyle) - 10sec rest

3 x [6 x 50 Freestyle easy - 10sec rest 4 x 50 Freestyle moderate - 10sec rest 2 x 50 Freestyle strong - 10sec rest 1min rest 50 Freestyle Strong! 1min rest]

Cool down: 200 Choice Easy

Intermediate

Warm up: 100 Swim / 50 Kick / 50 Breaststroke x 2

4 x 50 (25 Scull / 25 low stroke count freestyle) - 10sec rest 2 x

[6 x 50 Freestyle easy - 10sec rest 4 x 50 Freestyle moderate - 10sec rest 2 x 50 Freestyle strong - 10sec rest 1min rest 50 Freestyle Strong! 1min rest]

Cool down: 100 Choice

Beginner

Warm up: 50 Swim / 50 Kick / 50 Breaststroke

4 x 50 (25 Scull / 25 low stroke count freestyle) - 10sec rest 6 x 25 Freestyle easy - 10sec rest 4 x 25 Freestyle moderate - 10sec rest 2 x 25 Freestyle strong - 10sec rest 1min rest 50 Freestyle Strong! 1min rest

Cool down: 50 Choice