Swimfit Sprint Session

This session is all about finding your speed!

The sculling will help you get a good feel and grip of the water which you will need for your speed work.

Starting with short little bursts, focussing on fast starts, turns and finishes, finishing with a 25m or 50m Sprint for time.

Do this session on a day you feel good and energetic!

Advanced

Warm up: 400 Choice

8 x 50 (25 Scull*/25 Freestyle Easy) - 10sec rest

4 x 50 Freestyle (Push off streamlined, 3-6 quick butterfly kicks and 5 fast strokes, rest Easy) - 15sec rest

400 Freestyle @ 70% (focus on good tumble turns)

4 x 50 Freestyle (in 50m pool start half way. Start Easy, Fast 5m into the wall, Fast turn, Fast 5m off the wall, rest Easy) - 15sec rest

400 Freestyle @ 70% (focus on good tumble turns)

4 x 50 Freestyle (Start Easy, Final 12.5m Fast with a strong finish)

400 Freestyle @ 70% (focus on good tumble turns)

2 x 50 Freestyle Sprint for time! (Record your time and note your PB)

Cool down: 200 Choice

Intermediate

Warm up: 200 Choice

8 x 50 (25 Scull*/25 Freestyle Easy) - 10sec rest

4 x 50 Freestyle (Push off streamlined, 3-6 quick butterfly kicks and 5 fast strokes, rest Easy) - 15sec rest

200 Freestyle @ 70% (focus on good tumble turns)

4 x 50 Freestyle (in 50m pool start half way. Start Easy, Fast 5m into the wall, Fast turn, Fast 5m off the wall, rest Easy) - 15sec rest

200 Freestyle @ 70% (focus on good tumble turns)

4 x 50 Freestyle (Start Easy, Final 12.5m Fast with a strong finish)

200 Freestyle @ 70% (focus on good tumble turns)

2 x 25 Freestyle Sprint for time! (Record your time and note your PB)

Cool down: 100 Choice

Beginner

Warm up: 100 Choice

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

2 x 50 Freestyle (Push off streamlined, 3-6 quick butterfly kicks and 5 fast strokes, rest Easy) - 15sec rest

100 Freestyle @ 70% (focus on good tumble turns)

2 x 50 Freestyle (in 50m pool start half way. Start Easy, Fast 5m into the wall, Fast turn, Fast 5m off the wall, rest Easy) - 15sec rest

100 Freestyle @ 70% (focus on good tumble turns)

2 x 50 Freestyle (Start Easy, Final 12.5m Fast with a strong finish)

100 Freestyle @ 70% (focus on good tumble turns)

2 x 25 Freestyle Sprint for time! (Record your time and note your PB)

Cool down: 100 Choice