Speed Session #764
- Irene Cats
- Aug 24, 2025
- 2 min read
This Swimfit Speed Session is a fun and challenging session that'll really push you!
For this session it's important to know the difference between Build and Descend, if you're not sure about this, please check out the blog post about this subject:
The one tip I can give you for today's session is to go super easy when it says easy and make sure to use this as recovery. This way you'll be able to go super fast in the fast bits. Go go go!!
Fast Lane
Warm up: 200 Choice / 50 Kick x 2
4 x 100 (50 Sculling drill, front scull, half-way scull, back-end scull and complete scull/ 50 Freestyle low stroke count) – 10sec rest
4 x 150 (50 Kick Build / 50 Choice Easy / 50 Freestyle Build) - 15sec rest
8 x 50 Freestyle (Descend 1-4, 5-8) - 15sec rest
4 x 150 Freestyle Build - 15sec rest
8 x 50 Freestyle Build - 15sec rest
4 x 150 Freestyle (50 Easy / 50 Fast / 50 Easy) - 15sec rest
8 x 50 Freestyle (1 Easy / 1 Fast x 4) 15sec rest
Cool down: 200 Choice
Medium Lane
Warm up: 100 Choice / 50 Kick x 2
4 x 50 (25 Sculling drill, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle low stroke count) – 10sec rest
2 x 150 (50 Kick Build / 50 Choice Easy / 50 Freestyle Build) - 15sec rest
6 x 50 Freestyle (Descend 1-3, 4-6) - 15sec rest
2 x 150 Freestyle Build - 15sec rest
6 x 50 Freestyle Build - 15sec rest
2 x 150 Freestyle (50 Easy / 50 Fast / 50 Easy) - 15sec rest
6 x 50 Freestyle (1 Easy / 1 Fast x 3 ) 15sec rest
Cool down: 100 Choice
Slow Lane
Warm up: 100 Choice / 50 Kick
4 x 50 (25 Sculling drill, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle low stroke count) – 10sec rest
2 x 75 (25 Kick Build / 25 Choice Easy / 25 Freestyle Build) - 15sec rest
6 x 25 Freestyle (Descend 1-3, 4-6) - 15sec rest
2 x 75 Freestyle Build - 15sec rest
6 x 25 Freestyle Build - 15sec rest
2 x 75 Freestyle (25 Easy / 25 Fast / 25 Easy) - 15sec rest
6 x 25 Freestyle (1 Easy / 1 Fast x 3) 15sec rest
Cool down: 100 Choice
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