Sprint Session

Intention: This session will push you to find your Fast, Moderate and Easy paces. If you can, time yourself to make sure you are holding your times. When you swim your Easy pace really take this opportunity to think about your technique and challenge yourself to keep your stroke count nice and low. After the Easy pace, smash out your 200 or 100 Freestyle Fast! Put everything in and if you can time yourself, note your time for future reference.

Advanced

Warm up: 200 Freestyle / 100 Kick / 100 Pull

4 x 150 (50 Freestyle Kick / 50 Freestyle Easy / 50 Freestyle Build) - 15sec rest

2 x

[2 x 50 Freestyle Fast - 10sec rest

4 x 50 Freestyle Moderate - 15sec rest

6 x 50 Freestyle Easy - 20sec rest

200 Free Fast for Time! 1min rest]

Cool down: 200 Choice

Intermediate

Warm up: 100 Freestyle / 100 Kick / 100 Pull

4 x 75 (25 Freestyle Kick / 25 Freestyle Easy / 25 Freestyle Build) - 15sec rest

2 x

[1 x 50 Freestyle Fast - 10sec rest

2 x 50 Freestyle Moderate - 15sec rest

3 x 50 Freestyle Easy - 20sec rest

100 Freestyle Fast for Time! 1min rest]

Cool down: 100 Choice

Beginner

Warm up: 100 Freestyle / 50 Kick / 50 Pull

4 x 75 (25 Freestyle Kick / 25 Freestyle Easy / 25 Freestyle Build) - 15sec rest

2 x

[2 x 25 Freestyle Fast - 10sec rest

4 x 25 Freestyle Moderate - 15sec rest

6 x 25 Freestyle Easy - 20sec rest

50 Freestyle Fast for Time! 1min rest]

Cool down: 100 Choice