Speed Session #824

This Swimfit Speed Session is based on your Goal Distance Pace. If you've done the 15min Benchmark swim the other day, calculate your average 100 Pace from this swim. Now take about 5 - 10 seconds off this time to determine your Goal Distance Pace. We'll be swimming 50's today, so just half your goal pace for this set.

After an easy warm up and a bit of sculling to improve your feel of the water, we're going straight into the main set, starting off with a number of 50's where you aim to hit your Goal Pace + 10 seconds. This will be an easy pace, so enjoy this round and really focus on your technique.

The next round is done at your goal pace + 5 seconds, which will be a good effort pace, probably about 80% effort. Keep focusing on your technique and don't lose your form.

The last round is done at your Goal Pace. Try to hit as many as you can at this pace, with 20 seconds rest in between. If you don't make your time for one, give yourself an extra 30sec rest to set yourself up for another good one at your Goal Pace. This round will be tough, but keep your goal in mind and push hard!

Fast Lane

Warm up: 200 Swim / 100 Kick x 2

4 x 100 (50 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 50 Freestyle) - 10sec rest

20 x 50 Freestyle @ Goal Distance Pace + 10sec - 10sec rest

1min extra rest or 100 easy recovery swim

20 x 50 Freestyle @ Goal Distance Pace + 5sec - 15sec rest

1min extra rest or 100 easy recovery swim

20 x 50 Freestyle @ Goal Distance Pace - 20sec rest

200 Freestyle Kick Easy

Cool down: 200 Choice

Medium Lane

Warm up: 200 Swim / 100 Kick

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 @ Goal Distance Pace + 10sec - 10sec rest

1min extra rest or 100 easy recovery swim

10 x 50 Freestyle @ Goal Distance Pace + 5sec - 15sec rest

1min extra rest or 100 easy recovery swim

10 x 50 Freestyle @ Goal Distance Pace - 20sec rest

100 Freestyle Kick Easy

Cool down: 100 Choice

Slow Lane

Warm up: 100 Swim / 50 Kick

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

6 x 50 Freestyle @ Goal Distance Pace + 10sec - 10sec rest

1min extra rest or 100 easy recovery swim

6 x 50 Freestyle @ Goal Distance Pace + 5sec - 15sec rest

1min extra rest or 100 easy recovery swim

6 x 50 Freestyle @ Goal Distance Pace - 20sec rest

50 Freestyle Kick Easy

Cool down: 50 Choice