Speed Session #398

This Swimfit Speed Session will push you to swim fast and strong. Follow the set to a T, go hard when it says Fast and recover when it says to go easy.

Start with an easy choice warm-up, mix it up and add some choice drills if you like. We then go into 4 x 50 or 25 Kick (descend 1 -4), which means the first is easy, second a bit faster, third a bit faster and the fourth one is fast!

The next one is 4 x 50 or 25 Freestyle where you count your strokes. Don't do anything special in the first one, and try to take 1 or 2 strokes of your count every 50 or 25. Do this by being more streamlined (good body position), and getting more out of each stroke (find your grip).

Folr the main set, Negative split means that the first half of the distance is easy/moderate pace and the second half is done at a faster pace. So if it's a 400 Negative split, you swim 200 at a moderate pace and straight after 200 at a faster pace.

Freestyle Pull Build should be done with a pull buoy and no kicking. Start each distance easy and gradually build to fast within the distance.

Enjoy your swim! :)

Fast Lane

Warm up: 500 Choice

4 x 50 Freestyle Kick (Descend 1 - 4) – 15sec rest 4 x 50 Freestyle (Count strokes/ -2 each 50) – 15sec rest

4 x 150 (50 kick / 50 Freestyle easy / 50 Freestyle Fast) – 20sec rest

4 x 400 Freestyle (Negative Split) – 20sec rest 4 x 100 Freestyle Pull Build – 20sec rest

Cool down: 200 Choice Easy

Medium Lane

Warm up: 200 Choice

4 x 25 Freestyle Kick (Descend 1 - 4) – 15sec rest 4 x 25 Freestyle (Count strokes/ -1 each 25) – 15sec rest

2 x 150 (50 kick / 50 Freestyle easy / 50 Freestyle Fast) – 20sec rest

2 x 400 Freestyle (Negative Split) – 20sec rest 2 x 100 Freestyle Pull Build – 20sec rest

Cool down: 100 Choice Easy

Slow Lane

Warm up: 100 Choice

4 x 25 Freestyle Kick (Descend 1 - 4) – 15sec rest 4 x 25 Freestyle (Count strokes/ -1 each 25) – 15sec rest

2 x 75 (25 kick / 25 Freestyle easy / 25 Freestyle Fast) – 20sec rest

2 x 200 Freestyle (Negative Split) – 20sec rest 2 x 50 Freestyle Pull Build – 20sec rest

Cool down: 100 Choice Easy