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Speed Session #377

This Swimfit Speed Session will push you to swim fast for longer, just what we all need! :)


Enjoy the easy warm-up and let your body slowly get ready for a good swim. After the warm-up we go into the scull drill. We go through the 50's or 25's 4 times, so you can go through each sculling drill; Front Scull, Half Way Scull, Back-end Scull and the Complete Scull. Sculling gives you a great feel of the water, which is exactly what you need when trying to swim fast.


The main set is pretty straightforward. We are swimming 50 or 25 Freestyle Fast, 10 seconds rest and 50 or 25 Freestyle easy, followed by 30 seconds rest. You go through this 6 or 8 times.


The second half of the set is similar but instead of normal Freestyle, we swim Freestyle Pull, preferably with a pull buoy, so you are not allowed to kick. All the power comes from your upper body. Besides your arms and shoulders, focus on using your core and lats to find extra power.


Time yourself for all the fast 50's or 25's and try to keep your speed going for all of them!


Fast Lane

Warm up: 400 Choice Swim / 200 Kick / 200 Pull / 200 Choice Swim


4 x 100 (50 Scull / 50 low stroke count freestyle) - 10sec rest

8 x

[50 Freestyle Fast - 10sec rest

50 Freestyle Easy - 30sec rest]


8 x

[50 Freestyle Pull Fast - 10sec rest

50 Freestyle Pull Easy - 30sec rest]

Cool down: 200 Choice Easy


Medium Lane

Warm up: 200 Choice Swim / 100 Kick / 100 Pull / 100 Choice Swim


4 x 50 (25 Scull / 25 low stroke count freestyle) - 10sec rest

6 x

[50 Freestyle Fast - 10sec rest

50 Freestyle Easy - 30sec rest]


6 x

[50 Freestyle Pull Fast - 10sec rest

50 Freestyle Pull Easy - 30sec rest]


Cool down: 100 Choice



Slow Lane

Warm up: 100 Choice Swim / 50 Kick / 50 Pull


4 x 50 (25 Scull / 25 low stroke count freestyle) - 10sec rest

8 x

[25 Freestyle Fast - 10sec rest

25 Freestyle Easy - 30sec rest]


8 x

[25 Freestyle Pull Fast - 10sec rest

25 Freestyle Pull Easy - 30sec rest]


Cool down: 50 Choice





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