Speed Session

Today's Speed Session is a fun and challenging session that'll really push you!

For this session it's important to know the difference between Build and Descend, if you're not sure about this, please check out the blog post about this subject:

Build or Descend? Never get it wrong again!

The one tip I can give you for today's session is to go super easy when it says easy and make sure to use this as recovery. This way you'll be able to go super fast in the fast bits. Go go go!!

Advanced

Warm up: 200 Choice / 50 Kick x 2

4 x 100 (50 Scull / 50 Freestyle low stroke count) – 10sec rest

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

8 x 50 Freestyle (Descend 1-4, 5-8) - 15sec rest

4 x 150 Freestyle Build - 15sec rest

8 x 50 Freestyle Build - 15sec rest

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

8 x 50 Freestyle (1 Easy / 1 Fast x 4) 15sec rest

Cool down: 200 Choice

Intermediate

Warm up: 100 Choice / 50 Kick x 2

4 x 50 (25 Scull / 25 Freestyle low stroke count) – 10sec rest

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

6 x 50 Freestyle (Descend 1-3, 4-6) - 15sec rest

2 x 150 Freestyle Build - 15sec rest

6 x 50 Freestyle Build - 15sec rest

2 x 150 Freestyle (50 Easy / 50 Fast / 50 Easy) - 15sec rest

6 x 50 Freestyle (1 Easy / 1 Fast x 3 ) 15sec rest

Cool down: 100 Choice

Beginner

Warm up: 100 Choice / 50 Kick

4 x 50 (25 Scull / 25 Freestyle low stroke count) – 10sec rest

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

6 x 25 Freestyle (Descend 1-3, 4-6) - 15sec rest

2 x 75 Freestyle Build - 15sec rest

6 x 25 Freestyle Build - 15sec rest

2 x 75 Freestyle (25 Easy / 25 Fast / 25 Easy) - 15sec rest

6 x 25 Freestyle (1 Easy / 1 Fast x 3) 15sec rest

Cool down: 100 Choice