In this week's Siwmfit Speed Session we're working on your back-end speed, which is the last 25 or 50 of a race. This is where races are won and lost, so today we're training to have a strong last bit of the race to take the win.
We're starting with an easy warm-up, followed by the scull drill. Go through each different sculling position and swim 50 Freestyle with a nice and low stroke count.
In the main set we're starting with 6 50's or 25's at your easy pace. Time yourself so you know what pace you're swimming at. We then go into 4 50's or 25's at your moderate pace. Keep your nice easy stroke from your easy pace, and just focus on getting stronger in the underwater phase of your stroke, pushing yourself through the water faster. Now we get to the 2 50's or 25's strong, again keep your long stroke but up your stroke rate and throw some kicks in there! After these 2 you get a whole minute rest before we do one more 50 or 25 as FAST as you can. Head down, bum up, smash it out to the other end!
The Fast Lane goes through this set 3 times and the Medium Lane twice. Go hard!!
Fast Lane
Warm up: 200 Swim / 100 Kick / 100 Breaststroke x 2
4 x 100 (50 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 50 low stroke count freestyle) - 10sec rest
3 x [6 x 50 Freestyle easy - 10sec rest 4 x 50 Freestyle moderate - 15sec rest 2 x 50 Freestyle strong - 20sec rest 1min rest 50 Freestyle FAST! 1min rest]
Cool down: 200 Choice Easy
Medium Lane
Warm up: 100 Swim / 50 Kick / 50 Breaststroke x 2
4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 low stroke count freestyle) - 10sec rest 2 x
[6 x 50 Freestyle easy - 10sec rest 4 x 50 Freestyle moderate - 15sec rest 2 x 50 Freestyle strong - 20sec rest 1min rest 50 Freestyle FAST! 1min rest]
Cool down: 100 Choice
Slow Lane
Warm up: 50 Swim / 50 Kick / 50 Breaststroke
4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 low stroke count freestyle) - 10sec rest 6 x 25 Freestyle easy - 10sec rest 4 x 25 Freestyle moderate - 15sec rest 2 x 25 Freestyle strong - 20sec rest 1min rest 25 Freestyle FAST! 1min rest
Cool down: 50 Choice
