Speed Session #212

This Speed Swim Session will push you to hold your goal pace for quite a few 50's :) You can either take this goal pace based on your 15min benchmark swim and the goal pace you set yourself or start swimming at the effort level described and try to hold your time for all 50's. 80% effort is a strong and confident pace. You will feel a bit puffed after a few, but not fully out of breath. 90% is close to your maximum speed, and as we're doing quite a few of them it will feel like your max effort pretty soon. Focus on holding your form and swimming strong! We first go through his with Freestyle Pull (no kicking!) followed by the complete Freestyle.

Advanced

Warm up: 200 Swim Choice / 100 Kick x 2

3 x 100 Freestyle Kick Build - 20sec rest 4 x 100 (50 Underwater Switches / 50 Freestyle) - 10sec rest

12 x 50 Freestyle Pull @ 80% - 10sec rest 8 x 50 Freestyle Pull @ 90% - 20sec rest

12 x 50 Freestyle @ 80% - 10sec rest 8 x 50 Freestyle @ 90% - 20sec rest

Cool down: 200 Choice

Intermediate

Warm up: 200 Swim Choice / 100 Kick

2 x 100 Freestyle Kick Build - 20sec rest 4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

10 x 50 Freestyle Pull @ 80% - 10sec rest 6 x 50 Freestyle Pull @ 90% - 20sec rest 10 x 50 Freestyle @ 80% - 10sec rest 6 x 50 Freestyle @ 90% - 20sec rest

Cool down: 100 Choice

Beginner

Warm up: 100 Swim Choice / 50 Kick

2 x 50 Freestyle Kick Build - 20sec rest 4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

8 x 50 Freestyle Pull @ 80% - 10sec rest 4 x 50 Freestyle Pull @ 90% - 20sec rest 8 x 50 Freestyle @ 80% - 10sec rest 4 x 50 Freestyle @ 90% - 20sec rest

Cool down: 50 Choice