Speed Session #149

This Sprint Set will spike your heart rate like crazy! In between sprints we make sure you get enough rest and easy recovery Freestyle to drop your heart rate all the way down, before spiking it up again. This set will get your superfit in no time :)

The first round is 4 x 25 Freestyle Kick Sprint, the second round 4 x 25 Choice Stroke Sprint, the third round is Freestyle Pull Sprint and the last round is 4 x 25 Freestyle Sprint.

After each 4 x 25 you do 400, 300 or 200 Easy Recovery Freestyle. If Freestyle isn't easy for you, feel free to change to another stroke. The aim is to get your heart rate down before the next round of sprints.

Go for it!

Advanced

Warm up: 200 Choice / 200 Pull / 200 Kick

4 x 100 Drill (50 of 6-3-6 drill / 50 Freestyle) - 15sec rest

4 rounds of:

[4 x 25 Sprint - 10sec rest

400 Freestyle Easy - 30sec rest]

Round 1 - Sprint = kick

Round 2 - Sprint = Choice

Round 3 - Sprint = Pull

Round 4 - Sprint = Freestyle

400 Freestyle Kick Easy

Cool down: 200 Choice

Intermediate

Warm up: 100 Choice / 100 Pull / 100 Kick

4 x 50 Drill (25 of 6-3-6 drill / 25 Freestyle) - 15sec rest

4 rounds of:

[4 x 25 Sprint - 10sec rest

200 Freestyle Easy - 30sec rest]

Round 1 - Sprint = kick

Round 2 - Sprint = Choice

Round 3 - Sprint = Pull

Round 4 - Sprint = Freestyle

200 Freestyle Kick Easy

Cool down: 100 Choice

Beginner

Warm up: 100 Choice / 50 Pull / 50 Kick

4 x 50 Drill (25 of 6-3-6 drill / 25 Freestyle) - 15sec rest

4 rounds of:

[4 x 25 Sprint - 10sec rest

100 Freestyle Easy - 30sec rest]

Round 1 - Sprint = kick

Round 2 - Sprint = Choice

Round 3 - Sprint = Pull

Round 4 - Sprint = Freestyle

100 Freestyle Kick Easy

Cool down: 100 Choice