Endurance Session
- Irene Cats
- Aug 8, 2021
- 2 min read
Today's session is a classic Pyramid Session. Meaning we start with a short distance and build up to a longer distance after which we build back down to the shortest distance. Mentally this is a nice way to train and you know that halfway through the set you have swum the biggest distance and it's only downhill from there.
After the warm up we first go through a few 100's of sculling, where we change the sculling position every 25 meters. Check out the Swimfit Drills Page for an explanation of how sculling is done properly and the different arms positions to go through. Sculling is a great drill to improve your feel of water and become a stronger and more efficient swimmer.
Advanced
Warm up: 200 Swim / 200 Pull / 200 Kick
100 Scull (change scull position each 25) - 10sec rest
100 Scull with pull buoy (change scull position each 25) - 10sec rest
100 Scull with pull buoy and paddles (change scull position each 25) - 10sec rest
100 Freestyle smooth
100 Freestyle @ 80% - 20sec rest
200 Pull @ 70% - 20sec rest
300 Freestyle @ 80% - 20sec rest
400 Pull with paddles @ 70% - 20sec rest
500 Freestyle @ 80% - 20sec rest
400 Pull with paddles @ 70% - 20sec rest
300 Freestyle @ 80% - 20sec rest
200 Pull @ 70% - 20sec rest
100 Freestyle @ 80% - 20sec rest
3 x 100 Kick Strong - 20sec rest
Cool Down: 200 Choice
Intermediate
Warm up: 100 Swim / 100 Pull / 100 Kick
100 Scull (change scull position each 25) - 10sec rest
100 Scull with pull buoy (change scull position each 25) - 10sec rest
100 Scull with pull buoy and paddles (change scull position each 25) - 10sec rest
100 Freestyle smooth & easy
100 Freestyle @ 80% - 20sec rest
150 Pull @ 70% - 20sec rest
200 Freestyle @ 80% - 20sec rest
250 Pull with paddles @ 70% - 20sec rest
300 Freestyle @ 80% - 20sec rest
250 Pull with paddles @ 70% - 20sec rest
200 Freestyle @ 80% - 20sec rest
150 Pull @ 70% - 20sec rest
100 Freestyle @ 80% - 20sec rest
3 x 50 Kick Strong - 20sec rest
Cool Down: 100 Choice
Beginner
Warm up: 50 Swim / 50 Pull / 50 Kick
100 Scull (change scull position each 25) - 10sec rest
100 Scull with pull buoy (change scull position each 25) - 10sec rest
100 Freestyle smooth & easy
50 Freestyle @ 80% - 20sec rest
100 Pull @ 70% - 20sec rest
150 Freestyle @ 80% - 20sec rest
200 Pull with paddles @ 70% - 20sec rest
150 Freestyle @ 80% - 20sec rest
100 Pull @ 70% - 20sec rest
50 Freestyle @ 80% - 20sec rest
4 x 25 Kick Strong - 20sec rest
Cool Down: 100 Choice
Comments