Speed Session #419

In this Swimfit Speed Session, we're starting with a nice long warm-up to really get you set up for a good training session. The main set will be 20, 12 or 6 x 100 Freestyle, 1 Fast, and 1 Easy and keep alternating. Keep track of your times and try to keep hitting similar times for your fast 100's, or push yourself and try to go faster! The easy 100 freestyle in between is active recovery and will help you prepare for the next fast one. Smash this set!

Fast Lane

Warm-up: 500 Swim / 400 Pull / 300 Kick (with fins)

600 (25 Kick / 75 Pull / 100 Freestyle x 3)

20 x 100 Freestyle (1 Fast / 1 Easy x 10) - 30sec rest

Cool down: 200 Choice Swim

Medium Lane

Warm-up: 400 Swim / 300 Pull / 200 Kick (with fins)

400 (25 Kick / 75 Pull / 100 Freestyle x 2)

12 x 100 Freestyle (1 Fast / 1 Easy x 6) - 30sec rest

Cool down: 100 Choice Swim

Slow Lane

Warm-up: 200 Swim / 100 Pull / 100 Kick (with fins)

200 (25 Kick / 75 Pull / 100 Freestyle)

6 x 100 Freestyle (1 Fast / 1 Easy x 3) - 30sec rest

Cool down: 100 Choice Swim