Speed Session #587

Do you know what your fastest 200, 100 or 50 Freestyle is? Perfect! Now take 10 seconds off that time, this is your goal time for today's Swimfit Speed Session. Divide this time by 4 for the 200 and 100, or by 2 for the 50, this is your 50 or 25 goal time :)

Start your session with an easy warm-up followed by drills and a little 10-stroke sprint to wake you up, this will set you up to smash your main set and hopefully your goal times!

Fast Lane

Warm up: 400 Choice

4 x 100 (50 Scull (front scull, half-way scull, back-end scull and complete scull) / 50 Freestyle Smooth) - 10sec rest

4 x 50 Freestyle (First 10 strokes fast, rest easy) - 10sec rest

3 x

[4 x 50 Freestyle @ 200 Goal Pace - 15sec rest

50 Freestyle Easy - 15sec rest

200 Freestyle Fast - 30sec rest

50 Freestyle Easy - 15sec rest]

Cool down: 200 Choice

Medium Lane

Warm up: 200 Choice

4 x 50 (25 Scull (front scull, half-way scull, back-end scull and complete scull) / 25 Freestyle Smooth) - 10sec rest

4 x 50 Freestyle (First 10 strokes fast, rest easy) - 10sec rest

3 x

[4 x 25 Freestyle @ 100 Goal Pace - 15sec rest

50 Freestyle Easy - 15sec rest

100 Freestyle Fast - 30sec rest

50 Freestyle Easy - 15sec rest]

Cool down: 100 Choice

Slow Lane

Warm up: 100 Choice

4 x 50 (25 Scull (front scull, half-way scull, back-end scull and complete scull) / 25 Freestyle Smooth) - 10sec rest

4 x 25 Freestyle (First 10 strokes fast, rest easy) - 10sec rest

3 x

[2 x 25 Freestyle @ 50 Goal Pace - 15sec rest

50 Freestyle Easy - 15sec rest

50 Freestyle Fast - 30sec rest

50 Freestyle Easy - 15sec rest]

Cool down: 100 Choice