Sprint Session

Intention: A variable pace set like today's is a full on HIIT workout! It's important to go super easy and recover when it says to go easy, and go all out super fast when it says fast. Keep going through the rounds and you'll feel amazing the rest of. the day.

Advanced

Warm up: 200 Freestyle / 50 Choice x 4

4 x 100 (50 Scull / 50 Freestyle easy) - 10sec rest 2 x 100 (50 Catch Drill / 50 Freestyle easy) - 10sec rest 2 x 100 (50 Underwater Switch / 50 Freestyle easy) 10sec rest

8 x [25 Freestyle easy / 25 Freestyle fast - 20sec rest

25 Freestyle fast / 25 Freestyle easy - 20sec rest

50 Freestyle easy / 50 Freestyle fast - 20sec rest

50 Freestyle fast / 50 Freestyle easy - 20sec rest]

Cool down: 200 Choice

Intermediate

Warm up: 200 Freestyle / 50 Kick x 2

4 x 50 (25 Scull / 25 Freestyle easy) - 10sec rest 2 x 50 (25 Catch Drill / 25 Freestyle easy) - 10sec rest 2 x 50 (25 Underwater Switch / 25 Freestyle easy) 10sec rest

6 x [25 Freestyle easy / 25 Freestyle fast - 20sec rest

25 Freestyle fast / 25 Freestyle easy - 20sec rest

50 Freestyle easy / 50 Freestyle fast - 20sec rest

50 Freestyle fast / 50 Freestyle easy - 20sec rest]

Cool down: 100 Choice

Beginner

Warm up: 200 Freestyle / 50 Choice

4 x 50 (25 Scull / 25 Freestyle easy) - 10sec rest 2 x 50 (25 Catch Drill / 25 Freestyle easy) - 10sec rest 2 x 50 (25 Underwater Switch / 25 Freestyle easy) 10sec rest

10 x [25 Freestyle easy / 25 Freestyle fast - 20sec rest

25 Freestyle fast / 25 Freestyle easy - 20sec rest]

Cool down: 50 Choice