This Swimfit Speed Session will help you practice your pacing. We'll be going through 80%, 90% and 100% effort with a shorter distance for the higher efforts. Make sure you time yourself to ensure you hit the right times and you actually go faster when you put more effort in. Go go gooooo! :)
Fast Lane
Warm up: 800 Swim (mix strokes)
4 x 100 (50 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 50 Freestyle) - 10sec rest
4 x [200 Freestyle @ 80% - 10sec rest 2 x 100 Freestyle @ 90% - 15sec rest
4 x 50 Freestyle @ 100% - 20sec rest]
200 Freestyle Kick
Cool down: 200 Choice
Medium Lane
Warm up: 400 Swim (mix strokes)
4 x 100 (50 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 50 Freestyle) - 10sec rest
2 x [200 Freestyle @ 80% - 10sec rest 2 x 100 Freestyle @ 90% - 15sec rest
4 x 50 Freestyle @ 100% - 20sec rest]
200 Freestyle Kick
Cool down: 100 Choice
Slow Lane
Warm up: 200 Swim (mix strokes)
4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle) - 10sec rest
2 [100 Freestyle @ 80% - 10sec rest 2 x 50 Freestyle @ 90% - 15sec rest
4 x 25 Freestyle @ 100% - 20sec rest]
50 Freestyle Kick
Cool down: 50 Choice
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