Speed Session #698

This session is all about pushing your speed and getting a feel for your goal race pace.

Warm-Up & Drills

Start with an easy Choice warm-up, followed by Sculling Drills to improve your feel and grip on the water:

• Front Scull

• Halfway Scull

• Back-end Scull

• Complete Scull

For this session, you have two options:

1. Goal Pace Training

• Set a goal time for your 200m or 100m Freestyle.

• Break it down into 25m splits and aim to hit that pace in every 25m effort.

OR

2. All-Out Sprint into Endurance

• Go as hard as possible in the 25m efforts.

• Then, try to hold onto that speed for a full 200m or 100m Freestyle—aiming for a new PB!

Use the 50m Freestyle Easy as your recovery. If Freestyle feels too intense, switch to another stroke to stay relaxed while keeping your body moving.

Go hard, stay strong, and push for that PB!

Fast Lane

Warm up: 800 Choice Swim

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

4 x [8 x 25 Freestyle Sprint - 10sec rest 50 Freestyle Easy - 10sec rest 200 Freestyle Fast - 10sec rest

50 Freestyle Easy - 1min rest]

Cool down: 200 Choice Easy

Medium Lane

Warm up: 500 Choice Swim

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

2 x [8 x 25 Freestyle Sprint - 10sec rest 50 Freestyle Easy - 10sec rest 200 Freestyle Fast - 10sec rest

50 Freestyle Easy - 1min rest]

Cool down: 100 Choice

Slow Lane

Warm up: 200 Choice Swim

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

2 x

[4 x 25 Freestyle Sprint - 10sec rest 50 Freestyle Easy - 10sec rest 100 Freestyle Fast - 10sec rest

50 Freestyle Easy - 1min rest]

Cool down: 50 Choice