Endurance Session #550

This Swimfit Endurance Session will push you to hold a strong (endurance) race pace for longer.

Start with your 500, 300, or 200 Freestyle build, which means you start easy and gradually build your pace to strong. Then swim 5, 3 or 2 x 100 Freestyle at this same strong pace with only 10sec rest in between 100's. Time your first 100 Freestyle, have 10 seconds rest, and push yourself to stay on this same cycle for all of them.

Use this same 100 Freestyle @ 80% time and calculate your goal 500, 300 or 200 Freestyle time. Go for it and see if you can hold on!

Don't forget we go through this main set twice! :)

Warm up: 200 Swim / 100 Pull / 100 Kick

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

 2 x
 [500 Freestyle Build - 30sec rest

5 x 100 Freestyle @ 80% - 10sec rest

500 Freestyle @ 80% - 1min rest]

 Cool down: 200 Choice

Warm up: 100 Swim / 100 Pull / 100 Kick

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

 2 x
 [300 Freestyle Build - 30sec rest

3 x 100 Freestyle @ 80% - 10sec rest

300 Freestyle @ 80% - 1min rest]

 Cool down: 100 Choice

Warm up: 100 Swim / 50 Kick

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

 2x
 [200 Freestyle Build - 30sec rest

2 x 100 Freestyle @ 80% - 10sec rest

200 Freestyle @ 80% - 1min rest]

 Cool down: 200 Choice