Speed Session

Make sure you do this session on a day you feel strong and up for a challenge. It's all about finding your speed at the start of the main set, pushing your pace to the goal times you've set before hitting the session. We finish the main set with a timed 100 Freestyle as fast as you can! Give it your all and let's see where you end up.

Advanced

Warm up: 400 Freestyle / 300 Pull Buoy / 200 Kick / 100 Choice

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

8 x 50 Freestyle @ 80% - 20sec rest

4 x 100 Freestyle @ 90% - 20sec rest

8 x 50 Freestyle @ 90% - 20sec rest

4 x 100 Freestyle (Descend 1 - 4) - 20sec rest

100 Easy Choice

100 Freestyle FOR TIME!

Cool down: 200 Choice

Intermediate

Warm up: 300 Freestyle / 200 Pull Buoy / 100 Kick

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

6 x 50 Freestyle @ 80% - 20sec rest

3 x 100 Freestyle @ 90% - 20sec rest

6 x 50 Freestyle @ 90% - 20sec rest

3 x 100 Freestyle (Descend 1 - 3) - 20sec rest

100 Easy Choice

100 Freestyle FOR TIME!

Cool down: 100 Choice

Beginner

Warm up: 100 Freestyle / 100 Pull Buoy / 100 Kick

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

4 x 50 Freestyle @ 80% - 20sec rest

2 x 100 Freestyle @ 90% - 20sec rest

4 x 50 Freestyle @ 90% - 20sec rest

2 x 100 Freestyle (Descend 1 - 2) - 20sec rest

100 Easy Choice

100 Freestyle FOR TIME!

Cool down: 100 Choice