Speed Session #311

This Swimfit Speed Session will have your heart rate up and down like a yoyo. Even in the warm up we do a few builds to get you ready for sprinting today.

After the warm up, take time to go through your choice drills to set yourself up for a strong and fast swim. Sculling drills (front scull, half-way scull, back-end scull and complete scull) are always a good drill before sprinting.

In the main set we start with a few 25's or 50's with only the first 10 or 12.5m fast. This is a short and sharp sprint where you can really give it your all.

After an easy 100 or 200 Freestyle to recover we go into another few 25's or 50's, now with a 15 or 25m sprint. Give it the same intensity as your first set. After another easy recovery swim, we go into 25's or 50's with a 20 or 37.5m sprint. The length of the sprints is getting up there now, but try to keep your speed up as long as you can.

After an easy recovery swim, we smash out 2 25 or 50m sprints, all-out from start to finish! Give it everything you have left and a little more!

Fast Lane

Warm up: 200 Freestyle / 100 Pull Build / 100 Kick Build / 100 Freestyle Build

4 x 100 (50 Choice Drill / 50 Freestyle) - 10sec rest

8 x 50 Freestyle (First 12.5m Fast / Rest Easy) - 10sec rest

200 Freestyle Easy - 30sec rest

6 x 50 Freestyle (First 25m Fast / Rest Easy) - 20sec rest

200 Freestyle Easy - 30sec rest

4 x 50 Freestyle (First 37.5m Fast / Rest Easy - 30sec rest

200 Freestyle Easy - 30sec rest

2 x 50 Freestyle FAST! - 1min rest

Cool down: 200 Choice

Medium Lane

Warm up: 100 Freestyle / 100 Pull Build / 100 Kick Build / 100 Freestyle Build

4 x 50 (25 Choice Drill / 25 Freestyle) - 10sec rest

5 x 50 Freestyle (First 12.5m Fast / Rest Easy) - 10sec rest

100 Freestyle Easy - 30sec rest

4 x 50 Freestyle (First 25m Fast / Rest Easy) - 20sec rest

100 Freestyle Easy - 30sec rest

3 x 50 Freestyle (First 37.5m Fast / Rest Easy - 30sec rest

100 Freestyle Easy - 30sec rest

2 x 50 Freestyle FAST! - 1min rest

Cool down: 100 Choice

Slow Lane

Warm up: 50 Freestyle / 50 Pull Build / 50 Kick Build / 50 Freestyle Build

4 x 50 (25 Choice Drill / 25 Freestyle) - 10sec rest

8 x 25 Freestyle (First 10m Fast / Rest Easy) - 10sec rest

100 Freestyle Easy - 30sec rest

6 x 25 Freestyle (First 15m Fast / Rest Easy) - 20sec rest

100 Freestyle Easy - 30sec rest

4 x 25 Freestyle (First 20m Fast / Rest Easy - 30sec rest

100 Freestyle Easy - 30sec rest

2 x 25 Freestyle FAST! - 1min rest

Cool down: 100 Choice