Speed Session #302

This Swimfit Speed Session will get your heart rate up and firing!

After an easy warm up we set ourselves up for a fast main set with Sculling drills, front scull, half-way scull, back-end scull and complete scull. We go through the sculling with Paddles & Pull Buoy (if your shoulders allow). The first set is easy, with full focus on finding your grip on the water and the second round is strong which will get your upper body fired up!

You'll go through the main set 3 or 4 times in different ways. There will be some easy swimming to get started, followed by doing each distance as a build which will spike your heart rate. And the last round is all fast Freestyle. Keep track of your times and see if you can set some new PB's along the way, especially the last 200 or 100 Freestyle! Go for it!

Fast Lane

Warm up: 200 Choice / 200 Pull / 200 Kick

2 x (Round 1 Easy / Round 2 Strong)

[4 x 50 Scull with Paddle & Pull Buoy - 10sec rest]

4 x

Round 1: Freestyle @ 70%

Round 2: Paddles/Pull Buoy & Build each distance

Round 3: Paddles/Pull Buoy @ 70%

Round 4: Freestyle Fast

[8 x 25 Freestyle - 15sec rest

4 x 50 Freestyle - 20sec rest

2 x 100 Freestyle - 25sec rest

200 Freestyle - 1 min rest]

Cool down: 200 Choice

Medium Lane

Warm up: 100 Choice / 100 Pull / 100 Kick

2 x (Round 1 Easy / Round 2 Strong)

[4 x 50 Scull with Paddle & Pull Buoy - 10sec rest]

3 x

Round 1: Freestyle @ 70%

Round 2: Paddles/Pull Buoy & Build each distance

Round 3: Freestyle Fast

[8 x 25 Freestyle - 15sec rest

4 x 50 Freestyle - 20sec rest

2 x 100 Freestyle - 25sec rest

200 Freestyle - 1 min rest]

Cool down: 100 Choice

Slow Lane

Warm up: 50 Choice / 50 Pull / 50 Kick

2 x (Round 1 Easy / Round 2 Strong)

[4 x 25 Scull with Paddle & Pull Buoy - 10sec rest]

3 x

Round 1: Freestyle @ 70%

Round 2: Paddles/Pull Buoy & Build each distance

Round 3: Freestyle Fast

[4 x 25 Freestyle - 15sec rest

2 x 50 Freestyle - 20sec rest

100 Freestyle - 1min rest]

Cool down: 100 Choice