Sprint Session
- Irene Cats
- Nov 29, 2020
- 2 min read
Intention: In today's session you'll be pushing how far you can sprint. We are starting with 25 meters and building up, try to keep your sprint effort the same for as long as you can.
Advanced
Warm up: 100 Freestyle / 50 Choice x 4
2 x
[4 x 50 (25 scull / 25 Freestyle) - 10sec rest]
8 x 50 Freestyle (Only first 10 strokes fast, the rest is easy) - 10sec rest
25 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
50 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
75 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
100 Freestyle Fast / 100 Freestyle Recovery - 10sec rest 125 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
150 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
175 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
200 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
8 x 50 Kick (Descend 1 - 4 & 5 - 8) - 10sec rest
Cool down: 200 Choice
Intermediate
Warm up: 50 Freestyle / 50 Choice x 4
4 x 50 (25 scull / 25 Freestyle) - 10sec rest
6 x 50 Freestyle (Only first 10 strokes fast, the rest is easy) - 10sec rest
25 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
50 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
75 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
100 Freestyle Fast / 100 Freestyle Recovery - 10sec rest 125 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
150 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
6 x 50 Kick (Descend 1 - 3 & 4 - 6) - 10sec rest
Cool down: 100 Choice
Beginner
Warm up: 50 Freestyle / 50 Choice x 2
4 x 50 (25 scull / 25 Freestyle) - 10sec rest
4 x 25 Freestyle (Only first 10 strokes fast, the rest is easy) - 10sec rest
25 Freestyle Fast / 50 Freestyle Recovery - 10sec rest
50 Freestyle Fast / 50 Freestyle Recovery - 10sec rest
75 Freestyle Fast / 50 Freestyle Recovery - 10sec rest
100 Freestyle Fast / 50 Freestyle Recovery - 10sec rest
6 x 25 Kick (Descend 1 - 3 & 4 - 6) - 10sec rest
Cool down: 100 Choice
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