Speed Session #539

This Swimfit Speed Session will push you to swim fast for longer.

Starting with an easy choice warm up and the sculling drills to find your grip on the water (Front Scull, Halfway Scull, Back-end Scull, and Complete Scull). The main set consists of 6, 4 or 2 rounds of the 4 x 50 Freestyle with only a 12.5m sprint in your first 50, a 25m sprint in your second one, a 37.5m sprint in the third 50 and the last one is a complete 50m sprint. After each sprint, you finish the 50 with easy Freestyle.

To keep it fun we will do different things in each round; kicking, pull, Freestyle and choice, or feel free to come up with something fun yourself :) Have fun!

Fast Lane

Warm up: 200 Swim Choice / 50 Kick x 4

4 x 100 (50 scull / 50 Freestyle) - 10sec rest

6 x (Round 1 & 4: Kick, Round 2 & 5: Pull, Round 3 & 6: Freestyle)

[50 Freestyle (12.5m Sprint / Rest Easy) - 10sec rest

50 Freestyle (25m Sprint / Rest Easy) - 10sec rest

50 Freestyle (37.5m Sprint / Rest Easy) - 10sec rest

50 Freesyle FAST - 1min rest]

200 Freestyle Kick Easy

Cool down: 200 Choice Easy

Medium Lane

Warm up: 200 Swim Choice / 50 Kick x 2

4 x 50 (25 scull / 25 Freestyle) - 10sec rest

4 x (Round 1: Kick, Round 2: Pull, Round 3: Freestyle, Round 4: Choice)

[50 Freestyle (12.5m Sprint / Rest Easy) - 10sec rest

50 Freestyle (25m Sprint / Rest Easy) - 10sec rest

50 Freestyle (37.5m Sprint / Rest Easy) - 10sec rest

50 Freesyle FAST - 1min rest]

100 Freestyle Kick Easy

Cool down: 100 Choice

Slow Lane

Warm up: 100 Swim Choice / 50 Kick x 2

4 x 50 (25 scull / 25 Freestyle) - 10sec rest

2 x (Round 1: Kick, Round 2: Freestyle)

[50 Freestyle (12.5m Sprint / Rest Easy) - 10sec rest

50 Freestyle (25m Sprint / Rest Easy) - 10sec rest

50 Freestyle (37.5m Sprint / Rest Easy) - 10sec rest

50 Freesyle FAST - 1min rest]

100 Freestyle Kick Easy

Cool down: 50 Choice