Endurance Session #229

This Endurance Swim Session is similar to the Endurance Session a couple of weeks ago. After and easy warm up and the Underwater Switch Drill to set yourself up with a long and well-timed stroke, we go into the main set with a long-distance Freestyle at moderate pace.

The difference for this set is that we follow this up with Freestyle Pull, which is done with a pull buoy so you do not kick at all. This will give you a great upper body and core workout! The descend means that you do the first distance at a slow pace, the second one at a moderate pace and the last one is fast. Start the descend slower than you moderate pace you swam in your first long distance, and really give it your all in the last 500, 400 or 200!

Fast Lane

Warm up: 300 Swim / 100 Kick x 2

4 x 100 (50 Underwater Switches / 50 Freestyle) - 10sec rest

1km Freestyle @ Moderate Pace

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

Cool down: 200 Choice

Medium Lane

Warm up: 200 Swim / 50 Kick x 2

4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

800 Freestyle @ Moderate Pace

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

Cool down: 100 Choice

Slow Lane

Warm up: 100 Swim / 50 Kick x 2

4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

400 Freestyle @ Moderate Pace

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

Cool down: 50 Choice