Speed Session #806
- Irene Cats
- Nov 30, 2025
- 1 min read
Today's Swimfit Speed Session only has a few 50m sprints and a lot of easy swimming. Go hard in the Strong 50's! And use the easy swimming to recover so you can go hard again in the next fast 50. Some of the sprints are Pull which means you'll be swimming with a Pull Buoy and only use your arms, no kicking allowed! Focus on using your core by rotating and your lats by setting yourself up with a good catch at the start of the stroke. These muscles can work harder for longer, which is just what we need.
Fast Lane
Warm up: 200 Freestyle / 50 Kick x 4
8 x 100 (50 Body Position Kick / 50 Freestyle) - 10sec rest
3 x
[100 Choice Kick Strong
100 Freestyle Easy
100 Choice Pull Strong
100 Freestyle Easy
100 Choice Strong
200 Freestyle Easy]
200 Choice FAST!
Cool down: 200 Choice
Medium Lane
Warm up: 100 Freestyle / 50 Kick x 2
4 x 100 (50 Body Position Kick / 50 Freestyle) - 10sec rest
3 x
[50 Choice Kick Strong
50 Freestyle Easy
50 Choice Pull Strong
50 Freestyle Easy
50 Choice Strong
100 Freestyle Easy]
100 Choice FAST!
Cool down: 100 Choice
Slow Lane
Warm up: 50 Freestyle / 50 Kick x 2
4 x 50 (25 Body Position Kick / 25 Freestyle) - 10sec rest
2 x
[50 Choice Kick Strong
50 Freestyle Easy
50 Choice Pull Strong
50 Freestyle Easy
50 Choice Strong
100 Freestyle Easy]
100 Choice FAST!
Cool down: 100 Choice
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