Speed Session #449

We're doing a 400 Time Trial in today's Swimfit Speed Session! :) It is important to time yourself every now and then to keep track of your progress.

The warm-up and drills will prepare you to smash the 400 as fast as possible. Really give it your all in the time trial and make sure you time yourself or find someone to do this for you. Note the time down and based on this, set yourself a goal.

Fast Lane

Warm Up: 200 Choice / 200 Pull / 200 Kick

4 x 100 (50 Choice Drill / 50 Freestyle Smooth) - 10sec rest

8 x 50 Freestyle (Odds: 25 easy/25 fast, Evens: 25 fast/25 easy) - 15sec rest

200 Easy (50 choice/50 Freestyle x 2)

400 Freestyle Time Trial! (Time yourself and note your time)

4 x 100 Pull @ 70% - 15sec rest

4 x 100 Kick @ 70% - 15sec rest

4 x 100 Freestyle @ 70% - 15sec rest

Cool down: 200 Choice

Medium Lane

Warm Up: 100 Choice / 100 Pull / 100 Kick

4 x 100 (50 Choice Drill / 50 Freestyle Smooth) - 10sec rest

6 x 50 Freestyle (Odds: 25 easy/25 fast, Evens: 25 fast/25 easy) - 15sec rest

100 Easy (50 choice/50 Freestyle)

400 Freestyle Time Trial! (Time yourself and note your time)

2 x

[100 Pull @ 70% - 15sec rest

100 Kick @ 70% - 15sec rest

100 Freestyle @ 70% - 15sec rest]

Cool down: 100 Choice

Slow Lane

Warm Up: 100 Choice / 50 Pull / 50 Kick

4 x 50 (25 Choice Drill / 25 Freestyle Smooth) - 10sec rest

4 x 50 Freestyle (Odds: 25 easy/25 fast, Evens: 25 fast/25 easy) - 15sec rest

100 Easy (50 choice/50 Freestyle)

400 Freestyle Time Trial! (Time yourself and note your time)

100 Pull @ 70% - 15sec rest

100 Kick @ 70% - 15sec rest

100 Freestyle @ 70% - 15sec rest

Cool down: 100 Choice