Speed Session

Today's set is a classic sprint set where the sprint distance gets longer and longer, up to 50 meters. Try to keep your speed up for every fast distance, don't slow down just because the distance gets longer! Time your 50's fast and try to beat your time every set.

If you feel like spicing it up a bit you could do the first set kick, second set pull, third set, Freestyle and a different stroke for the last ones. Keep it fun :)

Advanced

Warm up: 200 Swim / 50 Kick x 4

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

5 x

[12.5 Freestyle Fast / 37.5 Freestyle Easy - 15sec rest

25 Freestyle Fast / 25 Freestyle Easy - 15sec rest

37.5 Freestyle Fast / 12.5 Freestyle Easy - 15sec rest

50 Freestyle Fast - 15sec rest]

Cool down: 200 Choice

Intermediate

Warm up: 100 Swim / 50 Kick x 4

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

4 x

[12.5 Freestyle Fast / 37.5 Freestyle Easy - 15sec rest

25 Freestyle Fast / 25 Freestyle Easy - 15sec rest

37.5 Freestyle Fast / 12.5 Freestyle Easy - 15sec rest

50 Freestyle Fast - 15sec rest]

Cool down: 100 Choice

Beginner

Warm up: 100 Swim / 50 Kick x 2

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

2 x

[12.5 Freestyle Fast / 37.5 Freestyle Easy - 15sec rest

25 Freestyle Fast / 25 Freestyle Easy - 15sec rest

37.5 Freestyle Fast / 12.5 Freestyle Easy - 15sec rest

50 Freestyle Fast - 15sec rest]

Cool down: 100 Choice