Speed Session #869

This Swimfit Speed Session is as much about finding your speed in the fast 100's, as it is about learning to recover while swimming at an easy pace.

For every distance, the 100 Freestyle Fast is placed in a different spot with moderate swimming for the rest of the distance. Try to find a comfortable moderate pace and a breathing pattern that lets you get enough air in. Relax and try to get your heart rate down while still swimming. There are only short breaks in between in distance as the moderate swimming should be your recovery.

Fast Lane

Warm up: 200 Swim Choice / 100 Kick / 200 Swim

4 x 100 (50 Balance Kick / 50 Freestyle Smooth) - 10sec rest

500 Freestyle (100 Fast / 400 Moderate Pace) - 15sec rest 500 Freestyle (100 Moderate / 100 Fast / 300 Moderate Pace) - 15sec rest

500 Freestyle (200 Moderate / 100 Fast / 200 Moderate Pace) - 15sec rest

500 Freestyle (300 Moderate / 100 Fast / 100 Moderate Pace) - 15sec rest

500 Freestyle (400 Moderate / 100 Fast Pace) - 15sec rest

Cool Down: 100 Choice

Medium Lane

Warm up: 100 Swim Choice / 100 Kick / 100 Swim

4 x 50 (25 Balance Kick / 25 Freestyle Smooth) - 10sec rest

400 Freestyle (100 Fast / 300 Moderate Pace) - 15sec rest 400 Freestyle (100 Moderate / 100 Fast / 200 Moderate Pace) - 15sec rest

400 Freestyle (200 Moderate / 100 Fast / 100 Moderate Pace) - 15sec rest

400 Freestyle (300 Moderate / 100 Fast Pace) - 15sec rest

Cool Down: 100 Choice

Slow Lane

Warm up: 100 Swim Choice / 100 Kick

4 x 50 (25 Balance Kick / 25 Freestyle Smooth) - 10sec rest

300 Freestyle (100 Fast / 200 Moderate Pace) - 15sec rest 300 Freestyle (100 Moderate / 100 Fast / 200 Moderate Pace) - 15sec rest

300 Freestyle (200 Moderate / 100 Fast Pace) - 15sec rest

Cool Down: 100 Choice