Speed Session #620

This is a famous Fun & Challenging Swimfit Speed Session. Go for it and enjoy! :)

After an easy warm up and a few 50's or 25's Descend of Pull, Kick and Freestyle you should feel ready to attack the main set. Remember that Descend means that you go a bit faster each 50 or 25.

The main set goes like this:

You start with an easy 75 Freestyle with the pull buoy, after this, you let go of your pull buoy. This is either when you turn (in a 25 meter pool) or in the middle of the pool (in a 50 meter pool). You straight away go into a 25 Freestyle Sprint. You then turn and swim an easy 25 Breaststroke back to your pull buoy. As soon as you have retrieved your pull buoy, you sprint kick 25 meters to the end.

This main set will spike and drop your heart rate, and get you fit as hell!

We finish the main set with a 400, 200 or 100 Freestyle Build, which means you start easy and you gradually build your speed within the distance, finishing fast!

Fast Lane

Warm up: 200 swim / 200 pull / 200 kick

4 x 50 Pull (descend 1 - 4) - 10sec rest

4 x 50 Kick (descend 1 - 4) - 10sec rest

4 x 50 Freestyle (descend 1 - 4) - 10sec rest

10 x

[Non-stop 75 Freestyle Pull Easy (let pull buoy shoot out)

25 Freestyle Sprint

25 Breaststroke Easy (grab pull buoy)

25 Kick Sprint hold pull buoy out front

30sec rest]

400 Freestyle Build

Cool down: 200 choice

Medium Lane

Warm up: 100 swim / 100 pull / 100 kick

3 x 50 Pull (descend 1 - 3) - 10sec rest

3 x 50 Kick (descend 1 - 3) - 10sec rest

3 x 50 Freestyle (descend 1 - 3) - 10sec rest

8 x

[Non-stop 75 Freestyle Pull Easy (let pull buoy shoot out)

25 Freestyle Sprint

25 Breaststroke Easy (grab pull buoy)

25 Kick Sprint hold pull buoy out front

30sec rest]

200 Freestyle Build

Cool down: 100 choice

Slow Lane

Warm up: 100 swim / 50 pull / 50 kick

4 x 25 Pull (descend 1 - 4) - 10sec rest

4 x 25 Kick (descend 1 - 4) - 10sec rest

4 x 25 Freestyle (descend 1 - 4) - 10sec rest

6 x

[Non-stop 75 Freestyle Pull Easy (let pull buoy shoot out)

25 Freestyle Sprint

25 Breaststroke Easy (grab pull buoy)

25 Kick Sprint hold pull buoy out front

30sec rest]

100 Freestyle Build

Cool down: 100 choice