Speed Session

Intention: This session will help you find your speed! We're starting off with a few 50's super easy at 60% effort. Time yourself to make sure you keep your times nice and consistent at each pace. The next few 50's at 70% should feel like a comfortable easy pace. 80% effort is a strong and confident pace, followed by 90% which is FAST! Give it your all in these 50's!

Advanced

Warm up: 400 Swim Choice / 100 Kick

2 x 100 Freestyle Kick Build - 20sec rest 4 x 50 (25 Pull Through Drill / 25 Freestyle) - 10sec rest

10 x 50 Freestyle @ 60% Effort - 10sec rest

8 x 50 Freestyle @ 70% Effort - 15sec rest

6 x 50 Freestyle @ 80% Effort - 20sec rest

4 x 50 Freestyle @ Fast! - 30sec rest

Cool Down: 200 Choice

Intermediate

Warm up: 200 Swim Choice / 100 Kick

2 x 50 Freestyle Kick Build - 20sec rest 4 x 50 (25 Pull Through Drill / 25 Freestyle) - 10sec rest

8 x 50 Freestyle @ 60% Effort - 10sec rest

6 x 50 Freestyle @ 70% Effort - 15sec rest

4 x 50 Freestyle @ 80% Effort - 20sec rest

2 x 50 Freestyle @ Fast! - 30sec rest

Cool Down: 100 Choice

Beginner

Warm up: 100 Swim Choice / 50 Kick

2 x 50 Freestyle Kick Build - 20sec rest 4 x 50 (25 Pull Through Drill / 25 Freestyle) - 10sec rest

6 x 50 Freestyle @ 60% Effort - 10sec rest

4 x 50 Freestyle @ 70% Effort - 15sec rest

2 x 50 Freestyle @ 80% Effort - 20sec rest

1 x 50 Freestyle @ Fast! - 30sec rest

Cool Down: 100 Choice