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Speed Session #365

Today's Swimfit Speed Session will shoot your heart rate up and up! Keep pushing and think about how good this is for your health and swimming performance.


Of course we start with an easy warm up and a few drills to set you up for a good swim. The main goes through a few sets of 25 easy, straight away followed by 25 fast. Enjoy 20sec rest and go into a 25 fast, followed by a 25 easy. The advanced and intermediate sessions do the same with 50's. Keep pushing hard and really use the easy swims as active recovery. If you have to switch to a bit of breaststroke or backstroke that's fine, as long as you keep moving. Have fun!


Fast Lane

Warm up: 200 Freestyle / 50 Choice x 4


4 x 100 (50 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 50 Freestyle easy) - 10sec rest 2 x 100 (50 Underwater Switch / 50 Freestyle easy) 10sec rest

8 x [25 Freestyle easy / 25 Freestyle fast - 20sec rest

25 Freestyle fast / 25 Freestyle easy - 20sec rest

50 Freestyle easy / 50 Freestyle fast - 20sec rest

50 Freestyle fast / 50 Freestyle easy - 20sec rest]


Cool down: 200 Choice


Medium Lane

Warm up: 200 Freestyle / 50 Kick x 2

4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle easy) - 10sec rest 2 x 50 (25 Underwater Switch / 25 Freestyle easy) 10sec rest

6 x [25 Freestyle easy / 25 Freestyle fast - 20sec rest

25 Freestyle fast / 25 Freestyle easy - 20sec rest

50 Freestyle easy / 50 Freestyle fast - 20sec rest

50 Freestyle fast / 50 Freestyle easy - 20sec rest]


Cool down: 100 Choice



Slow Lane

Warm up: 200 Freestyle / 50 Choice


4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle easy) - 10sec rest 2 x 50 (25 Underwater Switch / 25 Freestyle easy) 10sec rest

8 x [25 Freestyle easy / 25 Freestyle fast - 20sec rest

25 Freestyle fast / 25 Freestyle easy - 20sec rest]


Cool down: 50 Choice





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