Speed Session #833

Irene Cats
Feb 1
2 min read

Today’s Swimfit Speed Session will send your heart rate soaring! Keep pushing yourself and remember—this is fantastic for both your fitness and swimming performance.

We’ll start with an easy warm-up and a few drills to set you up for a strong swim. The main set includes multiple rounds of 25m easy, immediately followed by 25m fast. After a 20-second rest, you’ll switch it up—25m fast, then 25m easy. Intermediate and advanced swimmers will follow the same pattern with 50m efforts.

Push hard in the fast swims and make the easy ones count as active recovery. If needed, feel free to switch to breaststroke or backstroke—just keep moving.

Enjoy the challenge and have fun!

Fast Lane

Warm up: 200 Freestyle / 50 Choice x 4

4 x 100 (50 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 50 Freestyle easy) - 10sec rest 2 x 100 (50 Underwater Switch / 50 Freestyle easy) 10sec rest

8 x [25 Freestyle easy / 25 Freestyle fast - 20sec rest

25 Freestyle fast / 25 Freestyle easy - 20sec rest

50 Freestyle easy / 50 Freestyle fast - 20sec rest

50 Freestyle fast / 50 Freestyle easy - 20sec rest]

Cool down: 200 Choice

Medium Lane

Warm up: 200 Freestyle / 50 Kick x 2

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

6 x [25 Freestyle easy / 25 Freestyle fast - 20sec rest

25 Freestyle fast / 25 Freestyle easy - 20sec rest

50 Freestyle easy / 50 Freestyle fast - 20sec rest

50 Freestyle fast / 50 Freestyle easy - 20sec rest]

Cool down: 100 Choice

Slow Lane

Warm up: 200 Freestyle / 50 Choice

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