Swim Session – Sprint! Sprint! Sprint!
Get your heart racing, your feet kicking and your arms working hard with this swimming sprint workout. A great session for those you are keen to develop their overall speed, enhance their lung capacity or just want a satisfying hard workout.
4 x 50 free kick with board
4 x 50 free (first 10 strokes explosive, remainder easy)
200m free breathing on strokes ‘3,5,7 repeat’
(aim for negative splits, or consistent times)
*Hard effort: > 80% effort
3 x 200m hard effort (30sec rest in between)
5 x 100m hard effort (15sec rest in between)
10 x 50m hard effort (10sec rest in between)
200m easy choice
For a longer set repeat Main Set or start with 2x 300m hard efforts