Speed Session

For the 20 or 10 x 50 Freestyle, calculate your time by dividing your 100 Freestyle PB by 2 and take an extra 2 seconds off. So if your PB is a 1:20, you’re aiming for 38sec. For the 20 x 25 Free, calculate your time by dividing your 50 Freestyle PB by 2 and taking an extra 2 seconds off. So if your PB is a 1:00, you’re aiming for 28sec.

Advanced

Warm up: 400 Choice

4 x 50 (25 Catch drill/25 Freestyle low stroke count)

4 x 50 (25 Pull Through drill/25 Freestyle low stroke count)

20 x 50 Freestyle (100 Freestyle PB Pace - 2sec) - 30sec rest

Cool down: 200 Choice

Intermediate

Warm up: 200 Choice

4 x 50 (25 Catch drill/25 Freestyle low stroke count)

4 x 50 (25 Pull Through drill/25 Freestyle low stroke count)

10 x 50 Freestyle (100 Freestyle PB Pace - 2sec) - 30sec rest

Cool down: 100 Choice

Beginner

Warm up: 100 Choice

4 x 50 (25 Catch drill/25 Freestyle low stroke count)

4 x 50 (25 Pull Through drill/25 Freestyle low stroke count)

10 x 25 Freestyle (100 Freestyle PB Pace - 2sec) - 30sec rest

Cool Down 100 Choice