Speed Session

Intention: This is a fun session with distances getting smaller throughout the session! Every distance has a different challenge to it, so the session will fly by in no time. Enjoy! :)

Advanced

Warm up: 400 Choice Swim

600 (50 Choice Drill / 50 Freestyle Build x 8) - 30sec rest 500 Freestyle (Start each 100 with 10 Strokes Fast / Rest Easy) - 30sec rest 400 (50 Scull / 50 Freestyle Build x 4) - 30sec rest 300 Freestyle (Change your breathing pattern each 50) - 30sec rest

200 Freestyle Pull Build - 30sec rest 100 Freestyle (10 Strokes Fast / 10 Strokes Easy, keep repeating)

Cool down: 200 Choice Swim

Intermediate

Warm up: 200 Choice Swim

500 Freestyle (Start each 100 with 10 Strokes Fast / Rest Easy) - 30sec rest 400 (50 Scull / 50 Freestyle Build x 4) - 30sec rest 300 Freestyle (Change your breathing pattern each 50) - 30sec rest

200 Freestyle Pull Build - 30sec rest 100 Freestyle (10 Strokes Fast / 10 Strokes Easy, keep repeating)

Cool down: 100 Choice Swim

Beginner

Warm up: 100 Choice Swim

400 (50 Scull / 50 Freestyle Build x 4) - 30sec rest 300 Freestyle (Change your breathing pattern each 50) - 30sec rest

200 Freestyle Pull Build - 30sec rest 100 Freestyle (10 Strokes Fast / 10 Strokes Easy, keep repeating)

Cool down: 100 Choice Swim