Speed Session #887
- Irene Cats
- Jun 7
- 2 min read
This Swimfit Speed Session will get your heart rate up! Start with the warm up and drills going nice and easy to get your technique right before hitting the sprints in the main set. Go for it!
Fast Lane
Warm up: 400 mixed strokes easy
4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Free) - 10sec rest
2 x 50 (25 Body Position Kick / 25 Free) - 10sec rest
2 x 50 (25 Body Position Kick with Rotation / 25 Free) 10sec rest
8 x 50 (25 Free Kick Sprint / 25 Easy Kick) - 30sec rest
200 Free Easy
8 x 50 (25 Free Pull Sprint / 25 Easy Pull) - 30sec rest
200 Free Easy
8 x 50 (25 Free Sprint / 25 Easy choice) - 30sec rest
200 Free Easy
Cool down: 100 mixed strokes easy
Medium Lane
Warm up: 200 mixed strokes easy
4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Free) - 10sec rest
2 x 50 (25 Body Position Kick / 25 Free) - 10sec rest
2 x 50 (25 Body Position Kick with Rotation / 25 Free) 10sec rest
6 x 50 (25 Free Kick Sprint / 25 Easy Kick) - 30sec rest
100 Free Easy
6 x 50 (25 Free Pull Sprint / 25 Easy Pull) - 30sec rest
100 Free Easy
6 x 50 (25 Free Sprint / 25 Easy choice) - 30sec rest
100 Free Easy
Cool down: 100 mixed strokes easy
Slow Lane
Warm up: 100 mixed strokes easy
4 x 50 (25 SSculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Free) - 10sec rest
2 x 50 (25 Body Position Kick / 25 Free) - 10sec rest
2 x 50 (25 Body Position Kick with Rotation / 25 Free) 10sec rest
4 x 25 (12.5m Free Kick Sprint / 12.5m Easy Kick) - 30sec rest
50 Free Easy
4 x 25 (12.5m Free Pull Sprint / 12.5m Easy Pull) - 30sec rest
50 Free Easy
4 x 25 (12.5m Free Sprint / 12.5m Easy choice) - 30sec rest
50 Free Easy
Cool down: 100 mixed strokes easy
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