Sprint Session #215

This speed session is all about pushing your speed at the back end of a distance. Starting the main set with 3 x 100 or 3 x 50 descend which means the first one is easy, the second moderate and the last one is fast. Time yourself to ensure you actually go faster when putting more effort in. After a little rest, we then go into a 50 or 25 Freestyle @ 90% effort, which should be slightly faster than your fast pace for the 100 or 50 before. AFter another little rest, we push it even further to 100%. There is always something a little extra! We go through this main set a few times, so keep pushing to go faster and faster!

Advanced

Warm up: 800 Swim

4 x 100 (50 Scull / 50 Freestyle easy) - 10sec rest

4 x [3 x 100 Freestyle Descend - 20sec rest 50 Freestyle @ 90% - 15sec rest 50 Freestyle @ 100% - 40sec rest]

Cool down: 200 Choice

Intermediate

Warm up: 400 Swim

4 x 50 (25 Scull / 25 Freestyle easy) - 10sec rest

3 x [3 x 100 Freestyle Descend - 20sec rest 50 Freestyle @ 90% - 15sec rest 50 Freestyle @ 100% - 40sec rest]

Cool down: 100 Choice

Beginner

Warm up: 200 Swim

4 x 50 (25 Scull / 25 Freestyle easy) - 10sec rest

3 x [3 x 50 Freestyle Descend - 20sec rest 25 Freestyle @ 90% - 15sec rest 25 Freestyle @ 100% - 40sec rest]

Cool down: 50 Choice