Endurance Session #226

This Endurance Swim Session will help you learn to pace yourself at 4 different efforts. After an easy warm-up and Body Position Kick and Body Position Kick with Rotation Drills, we go straight into the main set. Starting with the smallest distance @ 60% effort, which is almost an uncomfortable slow pace. The next distance up is at a comfortable 70% effort, followed by a longer distance at a strong and confident 80% effort. The longest distance is done @ 90% effort, which is almost maximum effort, so go hard! We then go through the same distances but opposite, starting with the longest distance @ 60% effort. The distances will get shorter but the effort will go up.

Time yourself in this set and make sure your average pace goes down when putting more effort in. It's also a good idea to count your strokes every now and then to check that you're not spiking your stroke count when trying to go fast, as this is a sign that you're losing your efficiency. Have fun!

Fast Lane

Warm up: 200 Swim / 100 Pull / 100 Kick

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

200 Freestyle @ 60% - 10sec rest

400 Freestyle @ 70% - 20sec rest

600 Freestyle @ 80% - 30sec rest

800 Freestyle @ 90% - 1min rest

800 Freestyle @ 60% - 10sec rest

600 Freestyle @ 70% - 20sec rest

400 Freestyle @ 80% - 30sec rest

200 Freestyle @ 90% - 1min rest

Cool down: 200 Choice

Medium Lane

Warm up: 100 Swim / 50 Pull / 50 Kick

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

100 Freestyle @ 60% - 10sec rest

200 Freestyle @ 70% - 20sec rest

300 Freestyle @ 80% - 30sec rest

400 Freestyle @ 90% - 1min rest

400 Freestyle @ 60% - 10sec rest

300 Freestyle @ 70% - 20sec rest

200 Freestyle @ 80% - 30sec rest

100 Freestyle @ 90% - 1min rest

Cool down: 100 Choice

Slow Lane

Warm up: 50 Swim / 50 Pull / 50 Kick

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

50 Freestyle @ 60% - 10sec rest

100 Freestyle @ 70% - 20sec rest

150 Freestyle @ 80% - 30sec rest

200 Freestyle @ 90% - 1min rest

200 Freestyle @ 60% - 10sec rest

150 Freestyle @ 70% - 20sec rest

100 Freestyle @ 80% - 30sec rest

50 Freestyle @ 90% - 1min rest

Cool down: 50 Choice