Speed Session #884

In this Swimfit Speed Session, we're starting with a nice easy warm-up to really get you set up for a good training session. The main set will be 20, 12 or 6 x 100 Freestyle, 1 Fast, and 1 Easy and keep alternating. Keep track of your times and try to keep hitting similar times for your fast 100's, or push yourself and try to go faster! The easy 100 freestyle in between is active recovery and will help you prepare for the next fast one. Smash this set!

Fast Lane

Warm-up: 200 Swim / 100 Pull / 100 Kick (with fins)

4 x 100 (50 Scull / 50 Free Build) - 10sec rest

20 x 100 Freestyle (1 Fast / 1 Easy x 10) - 30sec rest

Cool down: 200 Choice Swim

Medium Lane

Warm-up: 200 Swim / 100 Pull / 100 Kick (with fins)

4 x 50 (25 Scull / 25 Free Build) - 10sec rest

12 x 100 Freestyle (1 Fast / 1 Easy x 6) - 30sec rest

Cool down: 100 Choice Swim

Slow Lane

Warm-up: 100 Swim / 50 Pull / 50 Kick (with fins)

4 x 50 (25 Scull / 25 Free Build) - 10sec rest

6 x 100 Freestyle (1 Fast / 1 Easy x 3) - 30sec rest

Cool down: 100 Choice Swim