Speed Session #548

This Swimfit Speed Session is a short and sharp one. Do this on a day you feel sharp and ready for action.

Enjoy your easy warm-up :) We then go into 2 x 100, 50 or 25 Kick Build, Pull Build, and Freestyle Build. This means that each distance you start slow and within the distance, you gradually speed up to fast. The kick can be done with a kickboard or a snorkel, the pull with a pull buoy (no kicking!) and the Freestyle is without any toys.

The main set starts off with the most amount of sprint in a row, push through and it will only get better! Do your 5 or 4 sprints with 20 seconds rest in between, followed by a super easy 50 or 25 recovery. The next round will have one less sprint, etc. Until you get to the last one which is one final sprint, push as hard as you can here, there is always something left!

Fast Lane

Warm up: 200 Swim Choice / 100 Kick x 2

2 x 100 Freestyle Kick Build - 20sec rest

2 x 100 Freestyle Pull Build - 20sec rest

2 x 100 Freestyle Build - 20sec rest

5 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

4 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

3 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

2 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

Cool Down: 200 Choice

Medium Lane

Warm up: 100 Swim Choice / 50 Kick x 2

2 x 50 Freestyle Kick Build - 20sec rest

2 x 50 Freestyle Pull Build - 20sec rest

2 x 50 Freestyle Build - 20sec rest

4 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

3 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

2 x 50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

50 Freestyle Sprint / 50 Freestyle Easy - 20sec rest

Cool Down: 100 Choice

Slow Lane

Warm up: 100 Swim Choice / 50 Kick

2 x 25 Freestyle Kick Build - 20sec rest

2 x 25 Freestyle Pull Build - 20sec rest

2 x 25 Freestyle Build - 20sec rest

5 x 25 Freestyle Sprint / 25 Freestyle Easy - 20sec rest

4 x 25 Freestyle Sprint / 25 Freestyle Easy - 20sec rest

3 x 25 Freestyle Sprint / 25 Freestyle Easy - 20sec rest

2 x 25 Freestyle Sprint / 25 Freestyle Easy - 20sec rest

25 Freestyle Sprint / 25 Freestyle Easy - 20sec rest

Cool down: 50 Choice Easy