Speed Session #683

This Swimfit Session is all about speed—especially in the final stretch! We’ll start with a 3 x 100m or 3 x 50m descend, meaning the first one is easy, the second is moderate, and the last one is fast. Time yourself to make sure you’re actually getting quicker with each effort!

After a short rest, we’ll pick up the pace even more with a 50m or 25m freestyle at 90% effort, pushing just beyond your previous fast pace. Then, after another quick break, we go all out at 100%! There’s always a little extra in the tank!

We’ll repeat this main set a few times, so keep pushing and see how fast you can go. Let’s get racing!

Fast Lane

Warm up: 800 Swim

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

4 x [3 x 100 Freestyle Descend - 20sec rest 50 Freestyle @ 90% - 15sec rest 50 Freestyle @ 100% - 40sec rest]

Cool down: 200 Choice

Medium lane

Warm up: 400 Swim

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

3 x [3 x 100 Freestyle Descend - 20sec rest 50 Freestyle @ 90% - 15sec rest 50 Freestyle @ 100% - 40sec rest]

Cool down: 100 Choice

Slow Lane

Warm up: 200 Swim

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

3 x [3 x 50 Freestyle Descend - 20sec rest 25 Freestyle @ 90% - 15sec rest 25 Freestyle @ 100% - 40sec rest]

Cool down: 50 Choice