Speed Session #314

This Swimfit Speed Session has something fun for everyone!

After an easy choice warm up, we go into 4 x 25 or 50 Freestyle Kick (descend 1 - 4). This means your first 25 or 50 is easy, your second one a bit faster, the third one even faster and the fourth one is super fast. Keep your kicks small, but kick quicker and with more effort from the top of your legs. After this, take it easy with 4 x 50 of which 25 choice drill and 25 freestyle with a low stroke count. A low stroke count number means you are swimming efficiently.

The main set starts with 75 or 150 of 50/25 Fast kick, 50/25 easy choice and 50/25 Fast Freestyle. Go really nice and slow in the easy choice and put all your effort into the fast kick and freestyle. We then go into a number of 50 Freestyle Pull (build), which means you start every 50 easy and gradually build your speed within that 50. Swim with your pull buoy and don't kick! We finish the main set with 300's, 200's or 100's (negative split), which means the second half of each distance has to be faster than your first half. This is simulating a race where you would usually try to finish faster than you started.

Go hard and you'll feel amazing after!

Fast Lane

Warm up: 400 Choice

4 x 50 Kick (Descend 1 - 4) – 15sec rest

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

4 x 150 (50 Freestyle Kick Fast / 50 Choice Easy / 50 Freestyle sprint) – 20sec rest

8 x 50 Freestyle Pull (Build) – 20sec rest

4 x 300 Freestyle (Negative Split) – 20sec rest

Cool down: 200 Choice

Medium Lane

Warm up: 200 Choice

4 x 25 Kick (Descend 1 - 4) – 15sec rest

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

4 x 75 (25 Freestyle Kick Fast / 25 Choice Easy / 25 Freestyle sprint) – 20sec rest

6 x 50 Freestyle Pull (Build) – 20sec rest

4 x 200 Freestyle (Negative Split) – 20sec rest

Cool down: 100 Choice

Slow Lane

Warm up: 100 Choice

4 x 25 Kick (Descend 1 - 4) – 15sec rest

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

4 x 75 (25 Freestyle Kick Fast / 25 Choice Easy / 25 Freestyle sprint) – 20sec rest

4 x 50 Freestyle Pull (Build) – 20sec rest

4 x 100 Freestyle (Negative Split) – 20sec rest

Cool down: 100 Choice