Speed Session #890

This Swimfit Speed Session will push you to swim faster, aiming to improve your 100 Freestyle pace. For the 20 or 10 x 50 Freestyle, calculate your time by dividing your 100 Freestyle PB by 2 and take an extra 2 seconds off. So if your PB is a 1:20, you’re aiming for 38sec. For the 20 x 25 Free, calculate your time by dividing your 50 Freestyle PB by 2 and taking an extra 2 seconds off. So if your PB is a 1:00, you’re aiming for 28sec. The more we swim at this pace, the more comfortable we get.

Fast Lane

Warm up: 400 Choice / 200 Kick

4 x 100 (50 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 50 Freestyle low stroke count)

4 x 100 (50 Underwater Switches / 50 Freestyle low stroke count)

4 x 100 Freestyle Build - 20sec rest

5 x (4 x 50) - 1min rest after each round

#1 First 10 strokes fast / rest easy - 10sec rest

#2 & #3 Swim @ 100 Freestyle PB Pace, minus 2sec - 20sec rest

#4 Swim @ 70% effort - 10 sec rest

#5 Swim Faster than round 2 & 3 - 20sec rest

Cool down: 200 Choice

Medium Lane

Warm up: 200 Choice / 200 Kick

4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle low stroke count)

4 x 50 (25 Underwater Switches / 25 Freestyle low stroke count)

5 x (4 x 50) - 1min rest after each round

#1 First 10 strokes fast / rest easy - 10sec rest

#2 Freestyle Build - 20sec rest

#3 Swim @ 100 Freestyle PB Pace, minus 2sec - 20sec rest

#4 Swim @ 70% effort - 10 sec rest

#5 Swim Faster than round 3 - 20sec rest

Cool down: 100 Choice

Slow Lane

Warm up: 100 Choice / 100 Kick

4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle low stroke count)

4 x 50 (25 Underwater Switches / 25 Freestyle low stroke count)

4 x 50 Freestyle Build - 20sec rest

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

5 x (4 x 25) - 1min rest after each round

#1 First 10 strokes fast / rest easy - 10sec rest

#2 Freestyle Build - 20sec rest

#3 Swim @ 100 Freestyle PB Pace, minus 2sec - 20sec rest

#4 Swim @ 70% effort - 10 sec rest

#5 Swim Faster than round 3 - 20sec rest

Cool Down 100 Choice