Speed Session #260

This session will keep you on your toes the whole time! Little fast intervals with easy swimming in between will spike your heart rate every time. Make sure you recover in the easy swimming, relax and control your breathing, your heart rate will slow down accordingly.

Build means that you start that 50 or 25 easy, and gradually speed up to a fast pace.

A great workout!

Fast Lane

Warm up: 200 Swim / 200 Kick

4 x (50 Underwater Switches / 50 Freestyle) - 10sec rest

6 x 150 (50 Kick Fast / 50 Freestyle Easy / 50 Freestyle Build) - 20sec rest

6 x 150 (25 Freestyle Fast / 25 Freestyle Easy / 50 Freestyle Build / 50 Freestyle Fast) - 30sec rest

Cool down: 200 Choice Swim

Medium Lane

Warm up: 200 Swim / 100 Kick

4 x (25 Underwater Switches / 25 Freestyle) - 10sec rest

4 x 150 (50 Kick Fast / 50 Freestyle Easy / 50 Freestyle Build) - 20sec rest

4 x 150 (25 Freestyle Fast / 25 Freestyle Easy / 50 Freestyle Build / 50 Freestyle Fast) - 30sec rest

Cool down: 100 Choice Swim

Slow Lane

Warm up: 100 Swim / 50 Kick

4 x (25 Underwater Switches / 25 Freestyle) - 10sec rest

4 x 75 (25 Kick Fast / 25 Freestyle Easy / 25 Freestyle Build) - 20sec rest

4 x 100 (25 Freestyle Fast / 25 Freestyle Easy / 25 Freestyle Build / 25 Freestyle Fast) - 30sec rest

Cool down: 100 Choice Swim