Speed Session #224
- Irene Cats
- Mar 13, 2022
- 2 min read
This Swimfit Speed Session is one to smash out on a day you're feeling focussed and strong. You'll be amazed by what you'll be able to do!
As always, start with an easy warm-up, followed by the pre-set. Kick build means that each 25, 50 or 100 you start easy and gradually speed up to fast within that distance. This is a great way to get your heart rate up, ready to sprint in the main set. We then go into some Underwater Switches to set you up with a long and balanced stroke.
For the main set, I'd like you to have a 50 or 25 Freestyle PB in mind, or maybe even a goal PB. This is your 100% time. For your 90% effort, we add 5 seconds to your goal time, for the 80% another 5 seconds and another 5 seconds for the 70% effort. If you have absolutely no idea about your goal 100% time, you can work the other way around. Swim your first 50 or 25 at an easy 70% effort, and try to swim 5 seconds faster for each 10% effort increase.
The faster you go, the more rest you get in between 50's or 25's, so no excuses to not be hitting your times!
Fast Lane
Warm up: 200 Swim Choice / 50 Kick x 4
2 x 100 Freestyle Kick Build - 20sec rest
4 x 100 (50 Underwater Switches / 50 Freestyle) - 10sec rest
10 x 50 Freestyle @ 70% - 10sec rest
10 x 50 Freestyle @ 80% - 15sec rest
10 x 50 Freestyle @ 90% - 30sec rest
10 x 50 Freestyle @ 100% - 1min rest
Cool down: 200 Choice Easy
Medium Lane
Warm up: 200 Swim Choice / 50 Kick x 2
2 x 50 Freestyle Kick Build - 20sec rest
4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest
6 x 50 Freestyle @ 70% - 10sec rest
6 x 50 Freestyle @ 80% - 15sec rest
6 x 50 Freestyle @ 90% - 30sec rest
6 x 50 Freestyle @ 100% - 1min rest
Cool down: 100 Choice
Slow Lane
Warm up: 100 Swim Choice / 50 Kick x 2
2 x 25 Freestyle Kick Build - 20sec rest
4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest
8 x 25 Freestyle @ 70% - 10sec rest
8 x 25 Freestyle @ 80% - 15sec rest
8 x 25 Freestyle @ 90% - 30sec rest
8 x 25 Freestyle @ 100% - 1min rest
Cool down: 50 Choice
Comments