In this Swimfit Speed Session we're gonna try to swim a new 100 Freestyle PB! After an easy warm-up and a few drills to set yourself up for a strong swim, we've got a main set that's designed to help you smash your PB.
Before you head to the pool have a think about a target goal time for your 100 Freestyle. A time slightly faster than you've done previously. For the main set, we'll start with 4 x 25 Freestyle at this goal pace, so divide your goal time by 4 to calculate your 25 time. Time your 25 meter and try to hit this time. If you're swimming in a 50 meter pool, just make your way back to the start with an easy recovery swim and about 20 - 30 second extra rest. If you're swimming in a 25 meter pool, you can either do the same or just have a full minute rest and stay on the same side of the pool. We then go into a 100 meter Freestyle where you try to hit your goal time, go go go! We go through this set 2, 4 or 8 times so you have a few chances to hit your goal time.
Fast Lane
Warm up: 200 Freestyle / 50 Choice x 4
4 x 100 (50 Balance kick on your side / 50 Freestyle) - 10sec rest
4 x 100 (50 Shark fin drill / 50 Freestyle) - 10sec rest
8 x [4 x 25 Freestyle @ (Goal 100 Time divided by 4) - 1min rest or swim back easy to the start
50 Freestyle Easy - 20sec rest
100 Freestyle Fast - 20sec rest
50 Freestyle Easy - 1min rest]
Cool down: 200 Choice
Medium Lane
Warm up: 200 Freestyle / 50 Choice x 2
4 x 50 (25 Balance kick on your side / 25 Freestyle) - 10sec rest
4 x 50 (25 Shark fin drill / 25 Freestyle) - 10sec rest
4 x [4 x 25 Freestyle @ (Goal 100 Time divided by 4) - 1min rest
50 Freestyle Easy - 20sec rest
100 Freestyle Fast - 20sec rest
50 Freestyle Easy - 1min rest]
Cool down: 100 Choice
Slow Lane
Warm up: 200 Freestyle / 50 Choice
4 x 50 (25 Balance kick on your side / 25 Freestyle) - 10sec rest
4 x 50 (25 Shark fin drill / 25 Freestyle) - 10sec rest
2 x [4 x 25 Freestyle @ (Goal 100 Time divided by 4) - 1min rest
50 Freestyle Easy - 20sec rest
100 Freestyle Fast - 20sec rest
50 Freestyle Easy - 1min rest]
Cool down: 50 Choice
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