Speed Session #440
- Irene Cats
- Jul 30, 2023
- 1 min read
In todays Swimfit Speed Session we’re sprinting hard!
Starting with 10 short 10 sprints, focus on your dive or push off and powerful underwater work. Do either butterfly or freestyle kicks with streamlined arms.
The sprint distance gets longer, but really push for the same intensity and speed.
Go hard!
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
10 x 10m Freestyle Sprint / swim back easy
100 Choice easy
10 x 15m Freestyle Sprint / swim back easy
100 Choice easy
10 x 20m Freestyle Sprint / swim back easy
100 Choice easy
10 x 25m Freestyle Sprint / swim back easy
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
10 x 10m Freestyle Sprint / swim back easy
100 Choice easy
10 x 15m Freestyle Sprint / swim back easy
100 Choice easy
10 x 20m Freestyle Sprint / swim back easy
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
10 x 10m Freestyle Sprint / swim back easy
100 Choice easy
10 x 15m Freestyle Sprint / swim back easy
Cool down: 100 Choice
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