Speed Session #290

This Swimfit Speed Session is all about short and sharp sprints. After an easy warm up of Choice, Freestyle Pull (with a pull buoy) and kick (optional with a kickboard), we're going into a vertical kick sprint set.

For 10 seconds hold your body in a straight vertical position in the water (about 10-15meters from the wall), stand up straight and kick your legs to keep your head and shoulders above the water. This is a great way to improve your kicking as you get instant feedback! After 10 seconds of vertical kicking, you start to lean forward while you keep your kicking going, when you lay in a flat and horizontal position you do a Freestyle Sprint into the wall, a quick turn and your sprint back to where you started. This should really shoot your heart rate up!

The second part of the set consists of 6 x 50 Freestyle where the number of fast strokes ups every 50, starting with just 10 and going up to 35 in the last 50. Keep your pace up and give it your all in each sprint, and making most of the active recovery to the end of each 50.

Have fun!

Fast Lane

Warm Up: 200 Choice / 200 Pull / 200 Kick

6 x

[10sec Vertical Kick (10-15m from the wall)

Keep kicking while placing yourself in a horizontal position with your arms in front

Sprint to the wall, do a quick turn and sprint back to the starting point

30sec rest]

6 x

[6 x 50 Freestyle

(#1: 10 strokes fast, #2: 15 strokes fast, #3: 20 strokes fast, #4: 25 strokes fast, #5: 30 strokes fast, #6: 35 strokes fast) - 15sec rest

100 Choice easy]

400 Freestyle Pull (smooth and long strokes)

Cool down: 200 Choice

Medium Lane

Warm Up: 200 Choice / 100 Pull / 100 Kick

4 x

[10sec Vertical Kick (10-15m from the wall)

Keep kicking while placing yourself in a horizontal position with your arms in front

Sprint to the wall, do a quick turn and sprint back to the starting point

30sec rest]

4 x

[6 x 50 Freestyle

(#1: 10 strokes fast, #2: 15 strokes fast, #3: 20 strokes fast, #4: 25 strokes fast, #5: 30 strokes fast, #6: 35 strokes fast) - 15sec rest

100 Choice easy]

200 Freestyle Pull (smooth and long strokes)

Cool down: 100 Choice

Slow Lane

Warm Up: 100 Choice / 100 Pull / 100 Kick

3 x

[10sec Vertical Kick (10-15m from the wall)

Keep kicking while placing yourself in a horizontal position with your arms in front

Sprint to the wall, do a quick turn and sprint back to the starting point

30sec rest]

2 x

[6 x 50 Freestyle

(#1: 10 strokes fast, #2: 15 strokes fast, #3: 20 strokes fast, #4: 25 strokes fast, #5: 30 strokes fast, #6: 35 strokes fast) - 15sec rest

100 Choice easy]

100 Freestyle Pull (smooth and long strokes)

Cool down: 100 Choice