Endurance Session #331

In this Swimfit Endurance Session we build your confidence with swimming a longer distance at a strong pace. Go for it, have fun and see where you end up! That's what training is for :)

In the main set, we start with a 500, 300 or 150 Freestyle Build, which means that you start this distance easy and gradually build up your speed, so you finish fast. We then go into a 1km, 600 or 300 Freestyle at a consistent strong pace. Really push yourself to swim at a pace that feels out of your comfort zone and try to hold on. We finish the main set with another 500, 300 or 150 Freestyle Build, starting easy and finishing fast. Pretend this is your final sprint for Olympic Gold!

Fast Lane

Warm up: 200 Swim Choice / 200 Pull with Pull Buoy / 100 Kick

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

500 Freestyle Build - 30sec rest

1km Freestyle Strong - 1min rest

500 Freestyle Build - 30sec rest

Cool down: 200 Choice

Medium Lane

Warm up: 100 Swim Choice / 100 Pull with Pull Buoy / 50 Kick

4 x 75 (25 Body Position Kick / 50 Freestyle) - 10sec rest

300 Freestyle Build- 30sec rest

600 Freestyle Strong - 1min rest

300 Freestyle Build - 30sec rest

Cool down: 100 Choice

Slow Lane

Warm up: 50 Swim Choice / 50 Pull with Pull Buoy / 50 Kick

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

150 Freestyle Build - 30sec rest

300 Freestyle Strong - 1min rest

150 Freestyle Build - 30sec rest

Cool down: 50 Choice