Speed Session #701

This session is all about pushing the pace as the distances get shorter—a perfect setup to swim a new 50m or 25m Freestyle PB!

Warm-Up & Pre-Set

• Start with an easy warm-up to get the body moving.

• Then, 4 x 100, 50 or 25 Kick, descending 1-4 (each one getting faster).

• Before the main set, go through the Sculling Drills (Front Scull, Halfway Scull, Back-end Scull, and Complete Scull). These will improve your feel for the water, helping you swim faster.

Main Set: Building Speed

1️⃣ 200 or 100 Freestyle Easy – Take it slow and focus on good technique. You need to be able to swim slow and controlled before you can swim fast!

2️⃣ 100 or 50 Freestyle Moderate – Start pushing the pace, focusing on extra strength in your strokes.

3️⃣ 50 or 25 Freestyle Fast – Go hard! Time yourself and aim to get faster each round.

This session ramps up the intensity and will get you race-ready—so dig deep, push through, and go for that PB!

Fast Lane

Warm up: 800 Choice Swim

4 x 100 Kick (Descend 1 - 4) - 15sec rest 4 x 50 Scull - 10sec rest

4 x

[200 Freestyle Easy - 20sec rest 100 Freestyle Moderate - 20sec rest

50 Freestyle Fast - 20sec rest

100 Choice Easy]

Cool down: 200 Choice Easy

Medium Lane

Warm up: 400 Choice Swim

4 x 50 Kick (Descend 1 - 4) - 15sec rest 4 x 50 Scull - 10sec rest

2 x

[200 Freestyle Easy - 20sec rest 100 Freestyle Moderate - 20sec rest

50 Freestyle Fast - 20sec rest

100 Choice Easy]

Cool down: 100 Choice Easy

Slow Lane

Warm up: 200 Choice Swim

4 x 25 Kick (Descend 1 - 4) - 15sec rest 4 x 25 Scull - 10sec rest

3 x

[100 Freestyle Easy - 20sec rest 50 Freestyle Moderate - 20sec rest

25 Freestyle Fast - 20sec rest

100 Choice Easy]

Cool down: 50 Choice Easy