Speed Session #866

In this Swimfit Speed Session you will push your speed limits! :)

After the warm-up, we go into the sculling drills (front scull, half-way scull, back-end scull and complete scull) to improve your feel of the water.

We will start off with a short sprint and every 100 or 50 Freestyle the sprint distance will slightly increase. Try to keep your sprint pace the same for as long as you can. Don't slow down because the sprint distance gets longer, try to hold on.

Time your 100's or 50's fast and see if you can beat your own time.

Go go gooooo!

Fast Lane

Warm up: 400 Swim

4 x 100 (50 Scull / 50 Freestyle low stroke count) - 10sec rest

6 x [100 Freestyle (25m Fast / Rest Easy) - 10sec rest 100 Freestyle (50m Fast / Rest Easy) - 20sec rest 100 Freestyle (75m Fast / Rest Easy) - 30sec rest 100 Freestyle Fast - 1min rest]

Cool down: 200 Choice Easy

Medium Lane

Warm up: 200 Swim

4 x 100 (50 Scull / 50 Freestyle low stroke count) - 10sec rest

4 x [100 Freestyle (25m Fast / Rest Easy) - 10sec rest 100 Freestyle (50m Fast / Rest Easy) - 20sec rest 100 Freestyle (75m Fast / Rest Easy) - 30sec rest 100 Freestyle Fast - 1min rest]

Cool down: 100 Choice Easy

Slow Lane

Warm up: 100 Swim

4 x 50 (25 Scull / 25 Freestyle low stroke count) - 10sec rest

4 x [50 Freestyle (12.5m Fast / Rest Easy) - 10sec rest 50 Freestyle (25m Fast / Rest Easy) - 20sec rest 50 Freestyle (37.5m Fast / Rest Easy) - 30sec rest 50 Freestyle Fast - 1min rest]

Cool down: 100 Choice Easy