Speed Session #686

This week’s Swimfit Speed Session is all about back-end speed—the final 25 or 50 metres of a race. This is where races are won or lost, so today, we’re training to finish strong and take the win.

We’ll start with a warm-up, followed by the scull drill. Work through each sculling position, then swim 50m Freestyle with a low stroke count, focusing on efficiency.

Main Set

• 6 x 50m or 25m at an easy pace – Time yourself to lock in your rhythm.

• 4 x 50m or 25m at a moderate pace – Keep your long, efficient stroke, but focus on a stronger underwater phase to push through the water faster.

• 2 x 50m or 25m strong – Maintain a long stroke, increase your stroke rate, and add some powerful kicks.

• 1 x 50m or 25m all-out sprint – After a full minute of rest, head down, bum up, and go as fast as you can!

The Fast Lane will complete this set three times, while the Medium Lane will go through it twice.

Give it everything you’ve got—go hard and finish fast!

Fast Lane

Warm up: 200 Swim / 100 Kick / 100 Breaststroke x 2

4 x 100 (50 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 50 low stroke count freestyle) - 10sec rest

3 x [6 x 50 Freestyle easy - 10sec rest 4 x 50 Freestyle moderate - 15sec rest 2 x 50 Freestyle strong - 20sec rest 1min rest 50 Freestyle FAST! 1min rest]

Cool down: 200 Choice Easy

Medium Lane

Warm up: 100 Swim / 50 Kick / 50 Breaststroke x 2

4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 low stroke count freestyle) - 10sec rest 2 x

[6 x 50 Freestyle easy - 10sec rest 4 x 50 Freestyle moderate - 15sec rest 2 x 50 Freestyle strong - 20sec rest 1min rest 50 Freestyle FAST! 1min rest]

Cool down: 100 Choice

Slow Lane

Warm up: 50 Swim / 50 Kick / 50 Breaststroke

4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 low stroke count freestyle) - 10sec rest 6 x 25 Freestyle easy - 10sec rest 4 x 25 Freestyle moderate - 15sec rest 2 x 25 Freestyle strong - 20sec rest 1min rest 25 Freestyle FAST! 1min rest

Cool down: 50 Choice