Speed Session #389

In this Swimfit Speed Session we'll be pushing the pace while the distances get shorter, this is the perfect set up to swim a new 50 or 25 Freestyle PB!

Of course we start with an easy warm up, followed by 4 x 100, 50 or 25 Kick which we'll descend 1 - 4. This means that your first 100, 50 or 25 is easy, the second a bit faster, the third a bit faster and the last one is super fast. This is a great way to get the heart rate to spike, ready to smash the main set. Before we do this, we'll go through the sculling drills, front scull, half-way scull, back-end scull and complete scull. I like going through these drills in a speed session as it really improves your feel and grip of the water, which helps you to swim faster.

The mains set starts with 200 or 100 Freestyle easy, take it slow and focus on your technique. You need to be able to swim slow to swim fast. We then go into 100 or 50 Freestyle at a moderate pace, this is where you start to push it by focusing on putting extra strength in your strokes. We finish it off with 50 or 25 Freestyle fast, go hard! Time yourself and try to go faster each round.

Fast Lane

Warm up: 800 Choice Swim

4 x 100 Kick (Descend 1 - 4) - 15sec rest 4 x 50 Scull - 10sec rest

4 x

[200 Freestyle Easy - 20sec rest 100 Freestyle Moderate - 20sec rest

50 Freestyle Fast - 20sec rest

100 Choice Easy]

Cool down: 200 Choice Easy

Medium Lane

Warm up: 400 Choice Swim

4 x 50 Kick (Descend 1 - 4) - 15sec rest 4 x 50 Scull - 10sec rest

2 x

[200 Freestyle Easy - 20sec rest 100 Freestyle Moderate - 20sec rest

50 Freestyle Fast - 20sec rest

100 Choice Easy]

Cool down: 100 Choice Easy

Slow Lane

Warm up: 200 Choice Swim

4 x 25 Kick (Descend 1 - 4) - 15sec rest 4 x 25 Scull - 10sec rest

3 x

[100 Freestyle Easy - 20sec rest 50 Freestyle Moderate - 20sec rest

25 Freestyle Fast - 20sec rest

100 Choice Easy]

Cool down: 50 Choice Easy