Speed Session #809

This Swimfit Speed Session is designed to push you to swim a hard, maybe even a new PB! Start with the easy warm up, followed by drills to set you up for a strong main set.

The main set is straightforward. 100, 50 or 25 Fast, followed by 100, 50 or 25 Easy. Take your time for your 100 fast and try to beat it every time. After your fast, go straight into your easy swim. You will leave for your fast swim every 4, 3 or 2 minutes.

Fast Lane

Warm up: 3 x (100 Swim / 100 Pull / 100 Kick)

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

4 x 50 Freestyle (First 10 strokes fast / rest easy) - 10sec rest

4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle) - 10sec rest

10 x

[100 Freestyle Fast

100 Choice Easy

Leave on the 4:00]

Cool down: 200 Choice

Medium Lane

Warm up: 2 x (50 Swim / 50 Pull / 50 Kick)

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

4 x 25 Freestyle (First 10 strokes fast / rest easy) - 10sec rest

4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull/ 25 Freestyle) - 10sec rest

10 x

[50 Freestyle Fast

50 Choice Easy

Leave on the 3:00]

Cool down: 100 Choice

Slow Lane

Warm up: 50 Swim / 50 Pull / 50 Kick

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

2 x 25 Freestyle (First 10 strokes fast / rest easy) - 10sec rest

2 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle) - 10sec rest

10 x

[25 Freestyle Fast

25 Choice Easy

Leave on the 2:00]

Cool down: 100 Choice