Speed Session #689

This Swimfit Speed Session is all about building endurance at high speed—exactly what we all need!

Start with an easy warm-up, giving your body time to get ready for a solid session. Then, we move into the scull drill, working through four different sculling positions over 4 x 50m or 25m:

• Front Scull

• Halfway Scull

• Back-end Scull

• Complete Scull

Sculling helps develop a great feel for the water—essential when trying to swim fast.

Main Set

This one is straightforward but tough:

• 50m or 25m Freestyle FAST

• 10 seconds rest

• 50m or 25m Freestyle EASY

• 30 seconds rest

Repeat 6 to 8 times.

For the second half of the set, we switch to Freestyle Pull (preferably with a pull buoy). No kicking—all the power comes from your upper body. Focus on engaging your arms, shoulders, core, and lats for maximum strength and speed.

Time yourself on all the fast 50s or 25s and aim to hold your speed right to the end. Stay strong and keep pushing!

Fast Lane

Warm up: 400 Choice Swim / 200 Kick / 200 Pull / 200 Choice Swim

4 x 100 (50 Scull / 50 low stroke count freestyle) - 10sec rest

8 x

[50 Freestyle Fast - 10sec rest

50 Freestyle Easy - 30sec rest]

8 x

[50 Freestyle Pull Fast - 10sec rest

50 Freestyle Pull Easy - 30sec rest]

Cool down: 200 Choice Easy

Medium Lane

Warm up: 200 Choice Swim / 100 Kick / 100 Pull / 100 Choice Swim

4 x 50 (25 Scull / 25 low stroke count freestyle) - 10sec rest

6 x

[50 Freestyle Fast - 10sec rest

50 Freestyle Easy - 30sec rest]

6 x

[50 Freestyle Pull Fast - 10sec rest

50 Freestyle Pull Easy - 30sec rest]

Cool down: 100 Choice

Slow Lane

Warm up: 100 Choice Swim / 50 Kick / 50 Pull

4 x 50 (25 Scull / 25 low stroke count freestyle) - 10sec rest

8 x

[25 Freestyle Fast - 10sec rest

25 Freestyle Easy - 30sec rest]

8 x

[25 Freestyle Pull Fast - 10sec rest

25 Freestyle Pull Easy - 30sec rest]

Cool down: 50 Choice