Speed Session

Intention: This is a great set to push your speed limits! :)

We will start off with a short sprint and for each 100 or 50 Freestyle the sprint distance will slightly increase. Try to keep your sprint pace the same for as long as you can. Don't slow down because the sprint distance gets longer, try to hold on. Time your 100's or 50's fast and see if you can beat your own time. Go go gooooo!

Advanced

Warm up: 400 Swim

4 x 100 (50 Choice Drill / 50 Freestyle low stroke count) - 10sec rest

6 x [100 Freestyle (25m Fast / Rest Easy) - 10sec rest 100 Freestyle (50m Fast / Rest Easy) - 20sec rest 100 Freestyle (75m Fast / Rest Easy) - 30sec rest 100 Freestyle Fast - 1min rest]

Cool down: 200 Choice Easy

Intermediate

Warm up: 200 Swim

4 x 100 (50 Choice Drill / 50 Freestyle low stroke count) - 10sec rest

4 x [100 Freestyle (25m Fast / Rest Easy) - 10sec rest 100 Freestyle (50m Fast / Rest Easy) - 20sec rest 100 Freestyle (75m Fast / Rest Easy) - 30sec rest 100 Freestyle Fast - 1min rest]

Cool down: 100 Choice Easy

Beginner

Warm up: 100 Swim

4 x 50 (25 Choice Drill / 25 Freestyle low stroke count) - 10sec rest

4 x [50 Freestyle (12.5m Fast / Rest Easy) - 10sec rest 50 Freestyle (25m Fast / Rest Easy) - 20sec rest 50 Freestyle (37.5m Fast / Rest Easy) - 30sec rest 50 Freestyle Fast - 1min rest]

Cool down: 100 Choice Easy