Speed Session

Intention: Another great interval session today! :)

Negative split means that the first half of the distance is easy/moderate pace and the second half is done at a faster pace.

Freestyle Pull Build should be done with a pull buoy and no kicking. Start each distance easy and gradually build to fast!

Enjoy your swim! :)

Advanced

Warm up: 500 Choice

4 x 50 Freestyle Kick (Descend 1 - 4) – 15sec rest 4 x 50 Freestyle (Count strokes/ -2 each 50) – 15sec rest

4 x 150 (50 kick / 50 Freestyle easy / 50 Freestyle Fast) – 20sec rest

4 x 400 Freestyle (Negative Split) – 20sec rest 4 x 100 Freestyle Pull Build – 20sec rest

Cool down: 200 Choice Easy

Intermediate

Warm up: 200 Choice

4 x 25 Freestyle Kick (Descend 1 - 4) – 15sec rest 4 x 25 Freestyle (Count strokes/ -1 each 25) – 15sec rest

2 x 150 (50 kick / 50 Freestyle easy / 50 Freestyle Fast) – 20sec rest

2 x 400 Freestyle (Negative Split) – 20sec rest 2 x 100 Freestyle Pull Build – 20sec rest

Cool down: 100 Choice Easy

Beginner

Warm up: 100 Choice

4 x 25 Freestyle Kick (Descend 1 - 4) – 15sec rest 4 x 25 Freestyle (Count strokes/ -1 each 25) – 15sec rest

2 x 75 (25 kick / 25 Freestyle easy / 25 Freestyle Fast) – 20sec rest

2 x 200 Freestyle (Negative Split) – 20sec rest 2 x 50 Freestyle Pull Build – 20sec rest

Cool down: 100 Choice Easy