Swimfit Blog

Endurance Session

Intention: This session will push you to go faster towards the end of a long swim, just like you would do in a race. Really push your pace in that last 500, 400, or 200 descend, you'll be surprised what you can smash out!

Advanced

Warm up: 200 Swim / 100 Pull / 100 Kick x 2


6 x 50 (25 Balance Kick Drill / 25 Freestyle) - 10sec rest


1km Freestyle @ moderate pace - 30sec rest

3 x 500 Freestyle Pull (Descend 1 - 3) - 30sec rest


Cool down: 200 Choice


Intermediate

Warm up: 100 Swim / 50 Pull / 50 Kick x 2


4 x 50 (25 Balance Kick Drill / 25 Freestyle) - 10sec rest


800 Freestyle @ moderate pace - 30sec rest

3 x 400 Freestyle Pull (Descend 1 - 3) - 30sec rest


Cool down: 100 Choice


Beginner

Warm up: 100 Swim / 50 Pull / 50 Kick


4 x 50 (25 Balance Kick Drill / 25 Freestyle) - 10sec rest


400 Freestyle @ moderate pace - 30sec rest

3 x 200 Freestyle Pull (Descend 1 - 3) - 30sec rest


Cool down: 50 Choice





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