Today's Swimfit Endurance Session will push you to gradually find more speed. After an easy warm up and a couple of drills to set you up with good body position and a long stroke, it's time to hit the main set. Starting with a number of 100's or 50's at a strong and confident 80% effort with only 10 seconds rest in between. This should push you to be slightly out of breath already. Stay focused on a strong and long stroke!
Now we go into the 400's or 100's build which means that you'll start each distance at an easy pace and gradually get faster within the distance, finishing fast. Building your pace really challenges you to hold your form while putting more strength into your strokes and your kick to go faster. Finish strong!
Fast Lane
Warm up: 200 Swim / 50 Kick x 2
4 x 100 (50 Body Position Kick / 50 Freestyle) - 10sec rest
4 x 100 (50 Underwater Switches / 50 Freestyle) - 10sec rest
10 x 100 Freestyle @ 80% - 10sec rest
4 x 400 Freestyle Build - 20sec rest
Cool down: 200 Choice
Medium Lane
Warm up: 100 Swim / 50 Kick x 2
4 x 50 (25 Body Position Kick / 25 Freestyle) - 10sec rest
4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest
6 x 100 Freestyle @ 80% - 10sec rest
3 x 400 Freestyle Build - 30sec rest
Cool down: 100 Choice
Slow Lane
Warm up: 100 Swim / 50 Kick
4 x 50 (25 Body Position Kick / 25 Freestyle) - 10sec rest
4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest
6 x 50 Freestyle @ 80% - 10sec rest
6 x 100 Freestyle Build - 30sec rest
Cool down: 50 Choice
