Medley Session #891
Today's Swimfit medley Session is not about going fast, but instead about swimming the strokes with the right technique. Improve all 4 strokes by working on your technique first, followed by IM's (Individual Medley) @ 70% effort. Individual Medley Order = Butterfly, Backstroke, Breaststroke, Freestyle. Fast Lane Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim 2 x (All Easy, focus on good technique) [100 Butterfly (50 left arm / 50 right arm) - 10sec rest 100 backs
Speed Session #890
This Swimfit Speed Session will push you to swim faster, aiming to improve your 100 Freestyle pace. For the 20 or 10 x 50 Freestyle, calculate your time by dividing your 100 Freestyle PB by 2 and take an extra 2 seconds off. So if your PB is a 1:20, you’re aiming for 38sec. For the 20 x 25 Free, calculate your time by dividing your 50 Freestyle PB by 2 and taking an extra 2 seconds off. So if your PB is a 1:00, you’re aiming for 28sec. The more we swim at this pace, the more
Endurance Session #889
Calculate your 70% effort level pace by adding 15sec to your 50m or 100m Freestyle Personal Best Time you've swum in training. Find and hold this pace at the start of the main set and follow this up with a few builds (start easy and finish fast), and finish strong! Fast Lane Warm up: 400 Choice easy 4 x 100 (50 Body Position Kick/50 Freestyle smooth) - 10sec rest 10 x 100 Freestyle @ 70% - 10sec rest 3 x 200 Freestyle Build - 20sec rest 2 x 200 Freestyle strong - 20sec res