Sprint Session

Intention: This sprint sessions simulates the end of a long distance (open water) race. At first you're going at 80%, when you get closer to the finish line you kick into the next gear and go at 90% and just before the finish line you realise you're racing for a placement and you speed up to 100% for the last bit of the race.

Advanced

Warm up: 800 Swim (mix strokes)

4 x 100 (50 Body Position Kick / 50 Freestyle) - 10sec rest

4 x [200 Freestyle @ 80% - 10sec rest 2 x 100 Freestyle @ 90% - 15sec rest

4 x 50 Freestyle @ 100% - 20sec rest]

200 Freestyle Kick

Cool down: 200 Choice

Intermediate

Warm up: 400 Swim (mix strokes)

4 x 100 (50 Body Position Kick / 50 Freestyle) - 10sec rest

2 x [200 Freestyle @ 80% - 10sec rest 2 x 100 Freestyle @ 90% - 15sec rest

4 x 50 Freestyle @ 100% - 20sec rest]

200 Freestyle Kick

Cool down: 100 Choice

Beginner

Warm up: 200 Swim (mix strokes)

4 x 50 (25 Body Position Kick / 25 Freestyle) - 10sec rest

2 [100 Freestyle @ 80% - 10sec rest 2 x 50 Freestyle @ 90% - 15sec rest

4 x 25 Freestyle @ 100% - 20sec rest]

50 Freestyle Kick

Cool down: 50 Choice