Speed Session #836

This Swimfit Speed Session challenges you to hold your goal pace across multiple 50s!

You can base your goal pace on your 15-minute benchmark swim or simply start at the effort levels below and aim to maintain consistent times throughout the set.

• 80% effort → A strong, confident pace where you’ll feel puffed but still in control.

• 90% effort → Close to your maximum speed—after a few reps, it will start to feel like an all-out effort!

We’ll first tackle this with Freestyle Pull (no kicking!), followed by full Freestyle. The key is to hold your form, stay strong, and push through.

Fast Lane

Warm up: 200 Swim Choice / 100 Kick x 2

3 x 100 Freestyle Kick Build - 20sec rest 4 x 100 (50 Underwater Switches / 50 Freestyle) - 10sec rest

12 x 50 Freestyle Pull @ 80% - 10sec rest 8 x 50 Freestyle Pull @ 90% - 20sec rest

12 x 50 Freestyle @ 80% - 10sec rest 8 x 50 Freestyle @ 90% - 20sec rest

Cool down: 200 Choice

Medium Lane

Warm up: 200 Swim Choice / 100 Kick

2 x 100 Freestyle Kick Build - 20sec rest 4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

10 x 50 Freestyle Pull @ 80% - 10sec rest 6 x 50 Freestyle Pull @ 90% - 20sec rest 10 x 50 Freestyle @ 80% - 10sec rest 6 x 50 Freestyle @ 90% - 20sec rest

Cool down: 100 Choice

Slow Lane

Warm up: 100 Swim Choice / 50 Kick

2 x 50 Freestyle Kick Build - 20sec rest 4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

8 x 50 Freestyle Pull @ 80% - 10sec rest 4 x 50 Freestyle Pull @ 90% - 20sec rest 8 x 50 Freestyle @ 80% - 10sec rest 4 x 50 Freestyle @ 90% - 20sec rest

Cool down: 50 Choice