Speed Session #275

Do you know what your fastest 200, 100 or 50 Freestyle is? Perfect! Now take 10 seconds off that time, this is your goal time. Divide this time by 4 for the 200 and 100, or by 2 for the 50, this is your 50 or 25 goal time :)

Start your session with an easy warm-up followed by drills and a little 10-stroke sprint to wake you up, this will set you up to smash your main set and hopefully your goal times!

Fast Lane

Warm up: 400 Choice

4 x 100 (50 Scull (front scull, half-way scull, back-end scull and complete scull) / 50 Freestyle Smooth) - 10sec rest

4 x 50 Freestyle (First 10 strokes fast, rest easy) - 10sec rest

3 x

[4 x 50 Freestyle @ 200 Goal Pace - 15sec rest

50 Freestyle Easy - 15sec rest

200 Freestyle Fast - 30sec rest

50 Freestyle Easy - 15sec rest]

Cool down: 200 Choice

Medium Lane

Warm up: 200 Choice

4 x 50 (25 Scull (front scull, half-way scull, back-end scull and complete scull) / 25 Freestyle Smooth) - 10sec rest

4 x 50 Freestyle (First 10 strokes fast, rest easy) - 10sec rest

3 x

[4 x 25 Freestyle @ 100 Goal Pace - 15sec rest

50 Freestyle Easy - 15sec rest

100 Freestyle Fast - 30sec rest

50 Freestyle Easy - 15sec rest]

Cool down: 100 Choice

Slow Lane

Warm up: 100 Choice

4 x 50 (25 Scull (front scull, half-way scull, back-end scull and complete scull) / 25 Freestyle Smooth) - 10sec rest

4 x 25 Freestyle (First 10 strokes fast, rest easy) - 10sec rest

3 x

[2 x 25 Freestyle @ 50 Goal Pace - 15sec rest

50 Freestyle Easy - 15sec rest

50 Freestyle Fast - 30sec rest

50 Freestyle Easy - 15sec rest]

Cool down: 100 Choice