Sprint Session
- Irene Cats
- Apr 4, 2021
- 1 min read
Intention: This sprint set will push you to beat your own pace while the distance gets shorter. Start easy for the longest distance, get to your confident and strong stroke for the middle distance and don't leave anything left in the tank for the shortest distance, go all out!
Advanced
Warm up: 800 Choice Swim
4 x 100 Kick - 15sec rest 4 x 50 Choice Drill - 10sec rest
4 x
[150 Freestyle Easy - 20sec rest 100 Freestyle Moderate - 20sec rest
50 Freestyle Fast - 20sec rest
100 Choice Easy]
Cool down: 200 Choice Easy
Intermediate
Warm up: 400 Choice Swim
4 x 50 Kick - 15sec rest 4 x 50 Choice Drill - 10sec rest
2 x
[150 Freestyle Easy - 20sec rest 100 Freestyle Moderate - 20sec rest
50 Freestyle Fast - 20sec rest
100 Choice Easy]
Cool down: 100 Choice Easy
Beginner
Warm up: 200 Choice Swim
4 x 25 Kick - 15sec rest 4 x 25 Choice Drill - 10sec rest
3 x
[75 Freestyle Easy - 20sec rest 50 Freestyle Moderate - 20sec rest
25 Freestyle Fast - 20sec rest
100 Choice Easy]
Cool down: 50 Choice Easy
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