Speed Session #872

In this week's Swimfit Speed Session you will swim 100 meters fast freestyle, followed by an easy recovery swim. The goal is to get your heart rate down and breathing under control in the active recovery swim. Swim slow, breathe when you need to, and try to relax. This way, the 20sec rest should be more than enough to smash out another fast 100!

Fast Lane

Warm up: 400 Swim

4 x 50 Freestyle (Count strokes / -2 each 50) - 10sec rest

4 x 50 Freestyle (10 strokes fast / rest easy) - 10sec rest

8 x

100 Freestyle Fast / 200 Moderate (active recovery) - 20sec rest

Cool down: 100 Choice

Medium Lane

Warm up: 200 Swim

4 x 25 Freestyle (Count strokes / -1 each 25) - 10sec rest

4 x 25 Freestyle (10 strokes fast / rest easy) - 10sec rest

5 x

100 Freestyle Fast / 200 Moderate (active recovery) - 20sec rest

Cool down: 100 Choice

Slow Lane

Warm up: 100 Swim

4 x 25 Freestyle (Count strokes / -1 each 25) - 10sec rest

4 x 25 Freestyle (10 strokes fast / rest easy) - 10sec rest

5 x

100 Freestyle Fast / 100 Moderate (active recovery) - 20sec rest

Cool down: 100 Choice