Irene Cats
We start this Swimfit Speed Session with an easy Choice Warm up, followed by the Sculling Drills. Go through the Front Scull, Half-Way Scull, Back-end Scull and Complete Scull to create a better feel and grip of the water, which you'll need for the main set.
For the main set I'd like you to either have a goal 200 or 100 Freestyle time in mind, and calculate the 25 meter pace needed. You will try to aim for this time in your 25's to feel what that goal pace will be like to swim.
OR
Go as hard as you can in the 25's and try to hold on to this speed for 200 or 100 Freestyle. Set yourself up to swim a new PB!
Either way, make sure to use the 50 Freestyle Easy as recovery. If Freestyle is too much effort, feel free to do another stroke if this relaxes you more, as long as you keep moving. Go hard!
Warm up: 800 Choice Swim
4 x 100 (50 scull / 50 Freestyle low stroke count) - 10sec rest
4 x
[8 x 25 Freestyle Sprint - 10sec rest
50 Freestyle Easy - 10sec rest
200 Freestyle Fast - 10sec rest
50 Freestyle Easy - 1min rest]
Cool down: 200 Choice Easy
Warm up: 500 Choice Swim
4 x 50 (25 scull / 25 Freestyle low stroke count) - 10sec rest
2 x
[8 x 25 Freestyle Sprint - 10sec rest
50 Freestyle Easy - 10sec rest
200 Freestyle Fast - 10sec rest
50 Freestyle Easy - 1min rest]
Cool down: 100 Choice
Warm up: 200 Choice Swim
4 x 50 (25 scull / 25 Freestyle low stroke count) - 10sec rest
2 x
[4 x 25 Freestyle Sprint - 10sec rest
50 Freestyle Easy - 10sec rest
100 Freestyle Fast - 10sec rest
50 Freestyle Easy - 1min rest]
Cool down: 50 Choice