Speed Session #173
- Irene Cats
- Nov 14, 2021
- 1 min read
Intention: Short sharp sprint mixed in with easy active recovery. The goal is to only need a little rest by getting your heart rate down with the easy swimming.
Advanced
Warm up: 200 Swim Choice / 200 Kick
2 x
[50 Freestyle Easy - 10sec rest
50 Freestyle Fast - 10sec rest
50 Freestyle Fast - 10sec rest
50 Freestyle Easy - 10sec rest]
10 x 50 Freestyle (First 12.5m Fast / rest easy) - 10sec rest
10 x 50 Freestyle (Middle 10m Fast / rest easy) - 10sec rest
10 x 50 Freestyle (Final 12.5m Fast/ rest easy) - 10sec rest
Cool down: 200 Choice
Intermediate
Warm up: 100 Swim Choice / 100 Kick
50 Freestyle Easy - 10sec rest
50 Freestyle Fast - 10sec rest
50 Freestyle Fast - 10sec rest
50 Freestyle Easy - 10sec rest
6 x 50 Freestyle (First 12.5m Fast / rest easy) - 10sec rest
6 x 50 Freestyle (Middle 10m Fast / rest easy) - 10sec rest
6 x 50 Freestyle (Final 12.5m Fast/ rest easy) - 10sec rest
Cool down: 100 Choice
Beginner
Warm up: 50 Swim Choice / 50 Kick
25 Freestyle Easy - 10sec rest
25 Freestyle Fast - 10sec rest
25 Freestyle Fast - 10sec rest
25 Freestyle Easy - 10sec rest
10 x 25 Freestyle (First 10m Fast / rest easy) - 10sec rest
10 x 25 Freestyle (Middle 10m Fast / rest easy) - 10sec rest
10 x 25 Freestyle (Final 10m Fast/ rest easy) - 10sec rest
Cool down: 100 Choice
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