Endurance Session #262

In today's session we'll be working on our back-end speed. The warm up will already get your heart rate to spike with a few builds, going gradually from easy to fast. After the warm up we get into some sculling drills to improve our feel of the water. All this is to get us ready for the main set which consists of 300's that start with 200 Freestyle @ 70%, which is a nice and comfortable pace. without a break after the 200 easy, you straight away go into 100 Freestyle @ 90%, which is a strong and fast pace. It's important to keep your heart rate down in the easy 200, to have all the energy left for a strong back end 100.

Fast Lane

Warm up: 400 Freestyle Build / 300 Pull / 4 x 50 Kick Build

4 x 100 (50 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 50 Freestyle Smooth) - 10sec rest

8 x 300 Freestyle (200 @ 70% / 100 @ 90%) - 20sec rest

Cool down: 200 Choice Swim

Medium Lane

Warm up: 300 Freestyle Build / 200 Pull / 4 x 25 Kick Build

4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle Smooth) - 10sec rest

6 x 300 Freestyle (200 @ 70% / 100 @ 90%) - 20sec rest

Cool down: 100 Choice Swim

Slow Lane

Warm up: 150 Freestyle Build / 100 Pull / 2 x 25 Kick Build

4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle Smooth) - 10sec rest

4 x 300 Freestyle (200 @ 70% / 100 @ 90%) - 20sec rest

Cool down: 100 Choice Swim