Speed Session #443

In todays Swimfit Speed Session you will push for some fast 25's or 50's sprint with easy swimming in between to recover.

Counting strokes is your best self-test to determine how efficient you are in the water. You know you're getting pretty good when you get down or below 20 strokes per 25, or 40 strokes per 50 meters. This is counting every stroke on both arms. Do not refer to your Garmin stroke count as this only counts 1 arm. At the start of this set, we first have a go at bringing the number of strokes per lap down, just to push the effectiveness of each of your strokes. After this, we bring the stroke count up, to get in the sprinting state of mind. Please note we're only bringing it up by 1 or 2 per lap.

The main set will start quite easily with a sprint every 4th 50 or 25, which means you get 3 easy ones in between each sprint to recover and get ready for the next one. In the next step we sprint every 3rd 50 or 25, followed by every 2nd and to finish off every 50 or 25 is a sprint! The rest gets a bit longer in each stage, but really try to use the easy ones to recover. Have fun!

Fast Lane

Warm Up: 400 Choice

4 x 50 Freestyle (Count strokes / -2 strokes each 50) - 10sec rest

4 x 50 Freestyle (Count strokes / +2 strokes each 50) - 10sec rest

4 x 50 Freestyle (Descend 1 - 4) - 10sec res

16 x 50 Freestyle (Every 4th Fast) - 10sec rest

12 x 50 Freestyle (Every 3rd Fast) - 15sec rest

8 x 50 Freestyle (Every 2nd Fast) - 20sec rest

4 x 50 Freestyle (Every 50 Fast) - 25sec rest

Cool Down: 200 Choice

Medium Lane

Warm Up: 200 Choice

4 x 50 Freestyle (Count strokes / -2 strokes each 50) - 15sec rest

4 x 50 Freestyle (Count strokes / +2 strokes each 50) - 15sec rest

4 x 50 Freestyle (Descend 1 - 4) - 15sec res

12 x 50 Freestyle (Every 4th Fast) - 10sec rest

9 x 50 Freestyle (Every 3rd Fast) - 15sec rest

6 x 50 Freestyle (Every 2nd Fast) - 20sec rest

3 x 50 Freestyle (Every 50 Fast) - 25sec rest

Cool Down: 100 Choice

Slow Lane

Warm Up: 100 Choice

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

4 x 25 Freestyle (Count strokes / +1 strokes each 25) - 15sec rest

4 x 25 Freestyle (Descend 1 - 4) - 15sec res

16 x 25 Freestyle (Every 4th Fast) - 10sec rest

12 x 25 Freestyle (Every 3rd Fast) - 15sec rest

8 x 25 Freestyle (Every 2nd Fast) - 20sec rest

4 x 25 Freestyle (Every 50 Fast) - 25sec rest

Cool Down: 100 Choice