Speed Session #899

Do you know your goal 200, 100 or 50 Freestyle time? Perfect. Today we are going to use that time to help you find your goal pace.

If you know your 200 time, divide it by 4. That gives you your target pace for each 50. If you know your 100 time, divide it by 4. That gives you a strong 25 pace to aim for. If you only know your 50 time, use that as a guide, but remember today is about repeatable speed, not one all-out sprint.

The goal of today’s session is to swim fast without falling apart. You will practise your pace in short distances, then try to carry that same speed and rhythm into a fast 200, 100 or 50.

Start your session with an easy warm-up followed by drills and a little 10-stroke sprint to wake you up, this will set you up to smash your main set and hopefully your goal times!

Fast Lane

Warm up: 400 Choice

4 x 100 (50 Scull (front scull, half-way scull, back-end scull and complete scull) / 50 Freestyle Smooth) - 10sec rest

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

3 x

[4 x 50 Freestyle @ 200 Goal Pace - 15sec rest

50 Freestyle Easy - 15sec rest

200 Freestyle Fast - 30sec rest

50 Freestyle Easy - 15sec rest]

Cool down: 200 Choice

Medium Lane

Warm up: 200 Choice

4 x 50 (25 Scull (front scull, half-way scull, back-end scull and complete scull) / 25 Freestyle Smooth) - 10sec rest

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

3 x

[4 x 25 Freestyle @ 100 Goal Pace - 15sec rest

50 Freestyle Easy - 15sec rest

100 Freestyle Fast - 30sec rest

50 Freestyle Easy - 15sec rest]

Cool down: 100 Choice

Slow Lane

Warm up: 100 Choice

4 x 50 (25 Scull (front scull, half-way scull, back-end scull and complete scull) / 25 Freestyle Smooth) - 10sec rest

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

3 x

[2 x 25 Freestyle @ 50 Goal Pace - 15sec rest

50 Freestyle Easy - 15sec rest

50 Freestyle Fast - 30sec rest

50 Freestyle Easy - 15sec rest]

Cool down: 100 Choice