Sprint Session

Intention: Today's Session only has a few 50m sprints and a lot of easy swimming. The sprints are pull which means you'll be swimming just with your arms and use a pull buoy so you don't have to kick at all.

This session will strengthen your upper body.

Advanced

Warm up: 200 Freestyle / 50 Kick x 4

8 x 100 (50 Body Position Kick / 50 Freestyle) - 10sec rest

3 x

[50 Choice Pull Strong - 10sec rest

200 Freestyle Easy - 20sec rest

50 Freestyle Pull Strong - 10sec rest

200 Freestyle Easy - 20sec rest]

Cool down: 200 Choice

Intermediate

Warm up: 100 Freestyle / 50 Kick x 2

4 x 100 (50 Body Position Kick / 50 Freestyle) - 10sec rest

2 x

[50 Choice Pull Strong - 10sec rest

200 Freestyle Easy - 20sec rest

50 Freestyle Pull Strong - 10sec rest

200 Freestyle Easy - 20sec rest]

Cool down: 100 Choice

Beginner

Warm up: 50 Freestyle / 50 Kick x 2

4 x 50 (25 Body Position Kick / 25 Freestyle) - 10sec rest

2 x

[50 Choice Pull Strong - 20sec rest

100 Freestyle Easy - 20sec rest

50 Freestyle Pull Strong - 10sec rest

100 Freestyle Easy - 20sec rest]

Cool down: 100 Choice