Sprint Session
- Irene Cats
- Mar 21, 2021
- 1 min read
Intention: In this session you'll be sprinting for longer each 50. Try to keep your stroke rate, kicks and strength going even though the distance of the sprints will be longer.
Advanced
Warm up: 200 Swim Choice / 50 Kick x 4
4 x 100 (50 scull / 50 Freestyle) - 10sec rest
6 x
[50 Freestyle (12.5m Sprint / Rest Easy) - 10sec rest
50 Freestyle (25m Sprint / Rest Easy) - 10sec rest
50 Freestyle (37.5m Sprint / Rest Easy) - 10sec rest
50 Freesyle FAST - 1min rest]
200 Freestyle Kick Easy
Cool down: 200 Choice Easy
Intermediate
Warm up: 200 Swim Choice / 50 Kick x 2
4 x 50 (25 scull / 25 Freestyle) - 10sec rest
4 x
[50 Freestyle (12.5m Sprint / Rest Easy) - 10sec rest
50 Freestyle (25m Sprint / Rest Easy) - 10sec rest
50 Freestyle (37.5m Sprint / Rest Easy) - 10sec rest
50 Freesyle FAST - 1min rest]
100 Freestyle Kick Easy
Cool down: 100 Choice
Beginner
Warm up: 100 Swim Choice / 50 Kick x 2
4 x 50 (25 scull / 25 Freestyle) - 10sec rest
2 x
[50 Freestyle (12.5m Sprint / Rest Easy) - 10sec rest
50 Freestyle (25m Sprint / Rest Easy) - 10sec rest
50 Freestyle (37.5m Sprint / Rest Easy) - 10sec rest
50 Freesyle FAST - 1min rest]
100 Freestyle Kick Easy
Cool down: 50 Choice
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