Speed Session #437

Today's Swimfit Speed Session is a classic sprint set where the sprint distance gets longer every 50. Try to keep your speed up for every fast distance, don't slow down just because the distance gets longer! Time your 50's fast and try to beat your time every set.

If you feel like spicing it up a bit you could do the first set kick, second set pull, third set, Freestyle and a different stroke for the last ones. Keep it fun :)

Fast Lane

Warm up: 200 Swim / 50 Kick x 4

4 x 100 (50 Sculling drills (front scull, half-way scull, back-end scull and complete scull) / 50 Freestyle Smooth) - 10sec rest

5 x

[12.5 Freestyle Fast / 37.5 Freestyle Easy - 15sec rest

25 Freestyle Fast / 25 Freestyle Easy - 15sec rest

37.5 Freestyle Fast / 12.5 Freestyle Easy - 15sec rest

50 Freestyle Fast - 15sec rest]

Cool down: 200 Choice

Medium Lane

Warm up: 100 Swim / 50 Kick x 4

4 x 50 (25 Sculling drills (front scull, half-way scull, back-end scull and complete scull) / 25 Freestyle Smooth) - 10sec rest

4 x

[12.5 Freestyle Fast / 37.5 Freestyle Easy - 15sec rest

25 Freestyle Fast / 25 Freestyle Easy - 15sec rest

37.5 Freestyle Fast / 12.5 Freestyle Easy - 15sec rest

50 Freestyle Fast - 15sec rest]

Cool down: 100 Choice

Slow Lane

Warm up: 100 Swim / 50 Kick x 2

4 x 50 (25 Sculling drills (front scull, half-way scull, back-end scull and complete scull) / 25 Freestyle Smooth) - 10sec rest

2 x

[12.5 Freestyle Fast / 37.5 Freestyle Easy - 15sec rest

25 Freestyle Fast / 25 Freestyle Easy - 15sec rest

37.5 Freestyle Fast / 12.5 Freestyle Easy - 15sec rest

50 Freestyle Fast - 15sec rest]

Cool down: 100 Choice