Speed Session #848

This Swimfit Speed Session is one to smash out on a day you’re feeling focused and strong—you’ll be surprised at what you can achieve!

As always, we start with an easy warm-up, followed by the pre-set:

• Kick Build – Each 25m, 50m, or 100m starts easy and gradually builds to fast. This gets your heart rate up and preps you for sprinting.

• Underwater Switches Drill – Helps set you up with a long, balanced stroke before the main set.

Main Set

You’ll need a 50m or 25m Freestyle PB in mind—or set yourself a goal PB. This will be your 100% effort time.

• 90% effort → Add 5 seconds to your 100% time.

• 80% effort → Add another 5 seconds.

• 70% effort → Add another 5 seconds.

Not sure of your 100% time? No problem! Start with a 70% effort swim, then aim to go 5 seconds faster with each increase in effort.

The faster you swim, the more rest you get between reps—so no excuses for missing your times! Give it everything you’ve got!

Fast Lane

Warm up: 200 Swim Choice / 50 Kick x 4

2 x 100 Freestyle Kick Build - 20sec rest

4 x 100 (50 Underwater Switches / 50 Freestyle) - 10sec rest

10 x 50 Freestyle @ 70% - 10sec rest

10 x 50 Freestyle @ 80% - 15sec rest

10 x 50 Freestyle @ 90% - 30sec rest

10 x 50 Freestyle @ 100% - 1min rest

Cool down: 200 Choice Easy

Medium Lane

Warm up: 200 Swim Choice / 50 Kick x 2

2 x 50 Freestyle Kick Build - 20sec rest

4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

6 x 50 Freestyle @ 70% - 10sec rest

6 x 50 Freestyle @ 80% - 15sec rest

6 x 50 Freestyle @ 90% - 30sec rest

6 x 50 Freestyle @ 100% - 1min rest

Cool down: 100 Choice

Slow Lane

Warm up: 100 Swim Choice / 50 Kick x 2

2 x 25 Freestyle Kick Build - 20sec rest

4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

8 x 25 Freestyle @ 70% - 10sec rest

8 x 25 Freestyle @ 80% - 15sec rest

8 x 25 Freestyle @ 90% - 30sec rest

8 x 25 Freestyle @ 100% - 1min rest

Cool down: 50 Choice