Speed Session
- Irene Cats
- Sep 5, 2021
- 2 min read
Interval sessions are the fastest route to fitness, and this is one of them! In the 50's or 25's we spike your heart rate right up, followed by an easy distance to bring your heart rate back down. This will keep happening all throughout this set! Make sure you give yourself the recovery to bring your heart rate down, before spiking it back up. If this requires more rest than written in the set, feel free to adjust.
Advanced
Warm up: 200 Choice / 200 (50 Choice Drill / 50 Freestyle) / 200 Kick
16 x 50 Freestyle (3 Build, 1 Easy) - 10sec rest
400 Freestyle (no walls) - 30sec rest
12 x 50 Freestyle (1 Fast, 1 Easy) - 10sec rest
300 (25 Kick / 25 Choice / 25 Freestyle, repeat) - 30sec rest
8 x 50 Freestyle (Fast start with underwater kick, rest easy) - 10sec rest
200 Freestyle (Change breathing every 50) - 30sec rest
4 x 50 Freestyle (all Fast) - 30sec rest
100 Freestyle (low stroke count per lap) - 30sec rest
Cool down: 200 Choice
Intermediate
Warm up: 100 Choice / 100 (50 Choice Drill / 50 Freestyle) / 100 Kick
16 x 25 Freestyle (3 Build, 1 Easy) - 10sec rest
400 Freestyle (no walls) - 30sec rest
12 x 25 Freestyle (1 Fast, 1 Easy) - 10sec rest
300 (25 Kick / 25 Choice / 25 Freestyle, repeat) - 30sec rest
8 x 25 Freestyle (Fast start with underwater kick, rest easy) - 10sec rest
200 Freestyle (Change breathing every 50) - 30sec rest
4 x 25 Freestyle (all Fast) - 30sec rest
100 Freestyle (low stroke count per lap) - 30sec rest
Cool down: 100 Choice
Beginner
Warm up: 50 Choice / 50 Choice Drill / 50 Kick
12 x 25 Freestyle (3 Build, 1 Easy) - 10sec rest
200 Freestyle (no walls) - 30sec rest
8 x 25 Freestyle (1 Fast, 1 Easy) - 10sec rest
150 (25 Kick / 25 Choice / 25 Freestyle, repeat) - 30sec rest
6 x 25 Freestyle (Fast start with underwater kick, rest easy) - 10sec rest
100 Freestyle (Change breathing every 50) - 30sec rest
4 x 25 Freestyle (all Fast) - 30sec rest
50 Freestyle (low stroke count per lap) - 30sec rest
Cool down: 100 Choice
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