Speed Session #644

In this Swimfit Speed Session, get your speed up in the 50 or 25 Build, which will help you to swim fast with good technique. In the 100 or 50 Freestyle @ 80% really try to swim strong with good technique. You can test this by counting your strokes and make sure your number is not up that much higher. After a short rest we smash out a controlled 50 Fast!

Fast Lane

Warm up: 400 Choice

4 x 50 (25 Scull Build / 25 Freestyle Easy) - 10sec rest

4 x 50 Freestyle (Count strokes / -2 strokes per 50) - 10sec rest

8 x

[50 Freestyle Build - 15sec rest

100 Freestyle @ 80% - 15sec rest

50 Freestyle Fast - 30sec rest

100 Choice Easy]

Cool down: 200 Choice

Medium Lane

Warm up: 200 Choice

4 x 50 (25 Scull Build / 25 Freestyle Easy) - 10sec rest

4 x 25 Freestyle (Count strokes / -1 strokes per 25) - 10sec rest

6 x

[50 Freestyle Build - 20sec rest

50 Freestyle @ 80% - 20sec rest

50 Freestyle Fast - 30sec rest

50 Choice Easy]

Cool down: 100 Choice

Slow Lane

Warm up: 200 Choice

4 x 50 (25 Scull Build / 25 Freestyle Easy) - 10sec rest

4 x 25 Freestyle (Count strokes / -1 strokes per 25) - 10sec rest

4 x

[25 Freestyle Build - 20sec rest

50 Freestyle @ 80% - 20sec rest

25 Freestyle Fast - 30sec rest

50 Choice Easy]

Cool down: 100 Choice