Speed Session #896

The goal of today's Swimfit Speed Session is to improve your ability to swim fast while maintaining good technique. After warming up and reinforcing body position and your catch, you'll complete repeated sets of steady freestyle before switching to short bursts of speed. The 100s should feel controlled and strong, allowing you to focus on a long stroke and consistent rhythm. On the 25-metre fast efforts, increase your stroke rate while keeping a firm grip on the water and maintaining excellent body position. Recover well during the easy 25s so you're ready to produce quality speed on every repetition. Remember, swimming fast isn't about thrashing the water, it's about combining power, efficiency and good technique.

Fast Lane

Warm up: 200 Choice / 100 Kick x 2

4 x 100 (50 Body Position Kick / 50 front scull) - 10sec rest

4 x

[4 x 100 Freestyle @ 80% - 10sec rest

4 x 50 (25 Fast / 25 easy) - 10sec rest]

Cool down: 200 Choice

Medium Lane

Warm up: 100 Choice / 100 Kick x 2

4 x 50 (25 Body Position Kick / 25 front scull) - 10sec rest

3 x

[4 x 100 Freestyle @ 80% - 10sec rest

4 x 50 (25 Fast / 25 easy) - 10sec rest]

Cool down: 100 Choice

Slow Lane

Warm up: 100 Choice / 100 Kick

4 x 50 (25 Body Position Kick / 25 front scull) - 10sec rest

2 x

[4 x 100 Freestyle @ 80% - 10sec rest

4 x 50 (25 Fast / 25 easy) - 10sec rest]

Cool down: 100 Choice