Speed Session

We've got a 400 Time Trial today! :) The warm up and drills will get you ready to smash the 400 as fast as you can. Really give it your all in the time trial and make sure you time yourself or find someone to do this for you. Note the time down and based on this set yourself a goal.

Advanced

Warm Up: 200 Choice / 200 Pull / 200 Kick

4 x 100 (50 Choice Drill / 50 Freestyle Smooth) - 10sec rest

8 x 50 Freestyle (Odds: 25 easy/25 fast, Evens: 25 fast/25 easy) - 15sec rest

200 Easy (50 choice/50 Freestyle x 2)

400 Freestyle Time Trial! (Time yourself and note your time)

4 x 100 Pull @ 70% - 15sec rest

4 x 100 Kick @ 70% - 15sec rest

4 x 100 Freestyle @ 70% - 15sec rest

Cool down: 200 Choice

Intermediate

Warm Up: 100 Choice / 100 Pull / 100 Kick

4 x 100 (50 Choice Drill / 50 Freestyle Smooth) - 10sec rest

6 x 50 Freestyle (Odds: 25 easy/25 fast, Evens: 25 fast/25 easy) - 15sec rest

100 Easy (50 choice/50 Freestyle)

400 Freestyle Time Trial! (Time yourself and note your time)

2 x

[100 Pull @ 70% - 15sec rest

100 Kick @ 70% - 15sec rest

100 Freestyle @ 70% - 15sec rest]

Cool down: 100 Choice

Beginner

Warm Up: 100 Choice / 50 Pull / 50 Kick

4 x 50 (25 Choice Drill / 25 Freestyle Smooth) - 10sec rest

4 x 50 Freestyle (Odds: 25 easy/25 fast, Evens: 25 fast/25 easy) - 15sec rest

100 Easy (50 choice/50 Freestyle)

400 Freestyle Time Trial! (Time yourself and note your time)

100 Pull @ 70% - 15sec rest

100 Kick @ 70% - 15sec rest

100 Freestyle @ 70% - 15sec rest

Cool down: 100 Choice