Today's Swimfit Speed Session might not look too intimidating at first, but if you give it your absolute all in the fast 50's, you will find out quickly it's not an easy one.
The 50's after the warm up start with 10 strokes fast, to get your fast-twitch muscles firing. The rest of these 50's are at a nice and easy pace. Have a little rest in between each 50 and really push for pace in those first 10 strokes.
The main set consists of 20 or 10 times 50 or 25 Freestyle Kick, yes kick... The quickest way to get fit is to smash out a kick set. Your heart rate will be through the roof and your legs will be burning! The odd ones are Fast and the even ones are easy. Take 20sec rest after the fast ones and just 10sec after the easy ones. Time yourself if you can and really challenge yourself to hold your times or even better, get faster. Your legs should burn in the quads. Feel the burn and embrace the burn!
Fast Lane
Warm up: 200 Freestyle / 100 Kick / 100 Pull
8 x 50 Freestyle (First 10 strokes fast/rest easy) - 10sec rest
20 x 50 Freestyle Kick (Odds Fast - 20sec rest / Evens Easy - 10sec rest)
400 Freestyle Easy (shake out the legs)
Cool down: 200 Choice
Medium Lane
Warm up: 100 Freestyle / 100 Kick / 100 Pull
6 x 50 Freestyle (First 10 strokes fast/rest easy) - 10sec rest
20 x 25 Freestyle Kick (Odds Fast/Evens Easy) - 10sec rest
200 Freestyle Easy (shake out the legs)
Cool down: 100 Choice
Slow Lane
Warm up: 100 Freestyle / 50 Kick / 50 Pull
4 x 50 Freestyle (First 10 strokes fast/rest easy) - 10sec rest
10 x 25 Freestyle Kick (Odds Fast/Evens Easy) - 10sec rest
200 Freestyle Easy (shake out the legs)
Cool down: 100 Choice
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