Speed Session #494

Today's Swimfit Speed Session only has a few 50m sprints and a lot of easy swimming. Go hard in the Strong 50's! And use the easy swimming to recover so you can go hard again in the next fast 50. Some of the sprints are Pull which means you'll be swimming with a Pull Buoy and only use your arms, no kicking allowed! Focus on using your core by rotating and your lats by setting yourself up with a good catch at the start of the stroke. These muscles can work harder for longer, which is just what we need.

Fast Lane

Warm up: 200 Freestyle / 50 Kick x 4

8 x 100 (50 Body Position Kick / 50 Freestyle) - 10sec rest

3 x

[50 Choice Pull Strong - 10sec rest

200 Freestyle Easy - 20sec rest

50 Freestyle Strong - 10sec rest

200 Freestyle Easy - 20sec rest]

Cool down: 200 Choice

Medium Lane

Warm up: 100 Freestyle / 50 Kick x 2

4 x 100 (50 Body Position Kick / 50 Freestyle) - 10sec rest

3 x

[50 Choice Pull Strong - 10sec rest

100 Freestyle Easy - 20sec rest

50 Freestyle Strong - 10sec rest

100 Freestyle Easy - 20sec rest]

Cool down: 100 Choice

Slow Lane

Warm up: 50 Freestyle / 50 Kick x 2

4 x 50 (25 Body Position Kick / 25 Freestyle) - 10sec rest

2 x

[50 Choice Pull Strong - 20sec rest

100 Freestyle Easy - 20sec rest

50 Freestyle Strong - 10sec rest

100 Freestyle Easy - 20sec rest]

Cool down: 100 Choice