Speed Session #491
- Irene Cats
- Nov 26, 2023
- 2 min read
In today's Swimfit Speed Session you'll be pushing your limits on how far you can sprint. We start with 25 meters at a fast pace and build this up. Challenge yourself to keep your fast pace up and going as long as you can. Just give it your all each time you go fast and stay in the moment, don't worry about what's to come.
Fast Lane
Warm up: 100 Freestyle / 50 Choice x 4
2 x
[4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle) - 10sec rest]
8 x 50 Freestyle (Only first 10 strokes fast, the rest is easy) - 10sec rest
25 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
50 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
75 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
100 Freestyle Fast / 100 Freestyle Recovery - 10sec rest 125 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
150 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
175 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
200 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
8 x 50 Kick (Descend 1 - 4 & 5 - 8) - 10sec rest
Cool down: 200 Choice
Medium Lane
Warm up: 50 Freestyle / 50 Choice x 4
4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle) - 10sec rest
6 x 50 Freestyle (Only first 10 strokes fast, the rest is easy) - 10sec rest
25 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
50 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
75 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
100 Freestyle Fast / 100 Freestyle Recovery - 10sec rest 125 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
150 Freestyle Fast / 100 Freestyle Recovery - 10sec rest
6 x 50 Kick (Descend 1 - 3 & 4 - 6) - 10sec rest
Cool down: 100 Choice
Slow Lane
Warm up: 50 Freestyle / 50 Choice x 2
4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle) - 10sec rest
4 x 25 Freestyle (Only first 10 strokes fast, the rest is easy) - 10sec rest
25 Freestyle Fast / 50 Freestyle Recovery - 10sec rest
50 Freestyle Fast / 50 Freestyle Recovery - 10sec rest
75 Freestyle Fast / 50 Freestyle Recovery - 10sec rest
100 Freestyle Fast / 50 Freestyle Recovery - 10sec rest
6 x 25 Kick (Descend 1 - 3 & 4 - 6) - 10sec rest
Cool down: 100 Choice
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