Speed Session #851
- Irene Cats
- Mar 15
- 2 min read
This Swimfit Speed Session is all about swimming fast for longer—gradually increasing your sprint effort throughout the set.
Warm-Up & Drills
We’ll start with an easy choice warm-up, followed by sculling drills to help you find your grip on the water:
• Front Scull
• Halfway Scull
• Back-end Scull
• Complete Scull
Main Set: Progressive Sprinting
You’ll complete 6, 4, or 2 rounds of 4 x 50m Freestyle, increasing the sprint distance each rep:
1. 12.5m sprint, then easy to the wall
2. 25m sprint, then easy to the wall
3. 37.5m sprint, then easy to the wall
4. Full 50m sprint—go all out!
Each round will mix things up—expect kicking, pull, Freestyle, and choice strokes. Feel free to add your own twist to keep it interesting!
Have fun and push yourself to hold speed all the way through!
Fast Lane
Warm up: 200 Swim Choice / 50 Kick x 4
4 x 100 (50 scull / 50 Freestyle) - 10sec rest
6 x (Round 1 & 4: Kick, Round 2 & 5: Pull, Round 3 & 6: Freestyle)
[50 Freestyle (12.5m Sprint / Rest Easy) - 10sec rest
50 Freestyle (25m Sprint / Rest Easy) - 10sec rest
50 Freestyle (37.5m Sprint / Rest Easy) - 10sec rest
50 Freesyle FAST - 1min rest]
200 Freestyle Kick Easy
Cool down: 200 Choice Easy
Medium Lane
Warm up: 200 Swim Choice / 50 Kick x 2
4 x 50 (25 scull / 25 Freestyle) - 10sec rest
4 x (Round 1: Kick, Round 2: Pull, Round 3: Freestyle, Round 4: Choice)
[50 Freestyle (12.5m Sprint / Rest Easy) - 10sec rest
50 Freestyle (25m Sprint / Rest Easy) - 10sec rest
50 Freestyle (37.5m Sprint / Rest Easy) - 10sec rest
50 Freesyle FAST - 1min rest]
100 Freestyle Kick Easy
Cool down: 100 Choice
Slow Lane
Warm up: 100 Swim Choice / 50 Kick x 2
4 x 50 (25 scull / 25 Freestyle) - 10sec rest
2 x (Round 1: Kick, Round 2: Freestyle)
[50 Freestyle (12.5m Sprint / Rest Easy) - 10sec rest
50 Freestyle (25m Sprint / Rest Easy) - 10sec rest
50 Freestyle (37.5m Sprint / Rest Easy) - 10sec rest
50 Freesyle FAST - 1min rest]
100 Freestyle Kick Easy
Cool down: 50 Choice
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