Speed Session #860

This Swimfit Speed Session is a fun and ever-changing interval session. You'll get it all done before you know it.

Start with an easy warm-up and include the Body Position Kick Drill and Body Position Kick with Rotation Drill in this.

For the main set, follow exactly what the set tells you to do and make sure you go hard when it says fast and go super easy when it says easy. Use the easy pace to actively recover so you can smash out the fast intervals.

Have fun!

Fast Lane

Warm up: 600 Swim (including Body Position Kick Drills)

100 Freestyle Kick - 10sec rest 200 Freestyle (50 easy/25 fast/25 easy x 2) - 15sec rest 300 Freestyle (100 easy/100 moderate/100 fast) - 20sec rest

400 Freestyle (100 fast/100 easy x 2) - 25sec rest 500 Freestyle (Negative split) - 30sec rest 400 Freestyle (100 fast/100 easy x 2) - 25sec rest 300 Freestyle (100 easy/100 moderate/100 fast) - 20sec rest

200 Freestyle (50 easy/25 fast/25 easy x 2) - 15sec rest 100 Freestyle Kick

Cool down: 100 Choice

Medium Lane

Warm up: 400 Swim (including Body Position Kick Drills)

100 Freestyle Kick - 10sec rest 200 Freestyle (50 easy/25 fast/25 easy x 2) - 15sec rest 300 Freestyle (100 easy/100 moderate/100 fast) - 20sec rest

400 Freestyle (100 fast/100 easy x 2) - 25sec rest 300 Freestyle (100 easy/100 moderate/100 fast) - 20sec rest

200 Freestyle (50 easy/25 fast/25 easy x 2) - 15sec rest 100 Freestyle Kick

Cool down: 100 Choice

Slow Lane

Warm up: 200 Swim (including Body Position Kick Drills)

100 Freestyle Kick - 10sec rest 200 Freestyle (50 easy/25 fast/25 easy x 2) - 15sec rest 300 Freestyle (100 easy/100 moderate/100 fast) - 20sec rest

200 Freestyle (50 easy/25 fast/25 easy x 2) - 15sec rest 100 Freestyle Kick

Cool down: 100 Choice