Speed Session #203

This Swimfit Speed Session will help you practice your pacing. We'll be going through 80%, 90% and 100% effort with a shorter distance for the higher efforts. Make sure you time yourself to ensure you ht the right times and you actually go faster when you put more effort in. Go go gooooo! :)

Advanced

Warm up: 800 Swim (mix strokes)

4 x 100 (50 Scull / 50 Freestyle) - 10sec rest

4 x [200 Freestyle @ 80% - 10sec rest 2 x 100 Freestyle @ 90% - 15sec rest

4 x 50 Freestyle @ 100% - 20sec rest]

200 Freestyle Kick

Cool down: 200 Choice

Intermediate

Warm up: 400 Swim (mix strokes)

4 x 100 (50 Scull / 50 Freestyle) - 10sec rest

2 x [200 Freestyle @ 80% - 10sec rest 2 x 100 Freestyle @ 90% - 15sec rest

4 x 50 Freestyle @ 100% - 20sec rest]

200 Freestyle Kick

Cool down: 100 Choice

Beginner

Warm up: 200 Swim (mix strokes)

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

2 [100 Freestyle @ 80% - 10sec rest 2 x 50 Freestyle @ 90% - 15sec rest

4 x 25 Freestyle @ 100% - 20sec rest]

50 Freestyle Kick

Cool down: 50 Choice