Speed Session #485
- Irene Cats
- Nov 12, 2023
- 2 min read
This Swimfit Speed Session has the perfect combination of sprinting and active recovery. There won't be a lot of time spent resting on the wall, instead, you will practice recovering while swimming easily.
The main set consists of 25's or 50's with different parts done fast. The first few are done with a fast start, followed by an active recovery. The second lot is done with a fast middle part, and the last few are done with a fast finish only. You only get 10 second rest in between each 25 or 50, so use your active recovery wisely. If needed, feel free to swim the easy in Breaststroke or Backstroke, as long as you keep moving.
Fast Lane
Warm up: 200 Swim Choice / 200 Kick
2 x
[50 Freestyle Easy - 10sec rest
50 Freestyle Fast - 10sec rest
50 Freestyle Fast - 10sec rest
50 Freestyle Easy - 10sec rest]
10 x 50 Freestyle (First 12.5m Fast / rest easy) - 10sec rest
10 x 50 Freestyle (Middle 10m Fast / rest easy) - 10sec rest
10 x 50 Freestyle (Final 12.5m Fast/ rest easy) - 10sec rest
Cool down: 200 Choice
Medium Lane
Warm up: 100 Swim Choice / 100 Kick
50 Freestyle Easy - 10sec rest
50 Freestyle Fast - 10sec rest
50 Freestyle Fast - 10sec rest
50 Freestyle Easy - 10sec rest
6 x 50 Freestyle (First 12.5m Fast / rest easy) - 10sec rest
6 x 50 Freestyle (Middle 10m Fast / rest easy) - 10sec rest
6 x 50 Freestyle (Final 12.5m Fast/ rest easy) - 10sec rest
Cool down: 100 Choice
Slow Lane
Warm up: 50 Swim Choice / 50 Kick
25 Freestyle Easy - 10sec rest
25 Freestyle Fast - 10sec rest
25 Freestyle Fast - 10sec rest
25 Freestyle Easy - 10sec rest
10 x 25 Freestyle (First 10m Fast / rest easy) - 10sec rest
10 x 25 Freestyle (Middle 10m Fast / rest easy) - 10sec rest
10 x 25 Freestyle (Final 10m Fast/ rest easy) - 10sec rest
Cool down: 100 Choice
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