In today's Swimfit Endurance Swim Session we start with an easy warm-up, but in the drills, we straight away put some speed on. The body position kick will be done in a descend, which means that your first 100, 50 or 25 is easy, number 2 is a bit faster and number 3 is fast.
After a bit of easy swimming we then go into 3 x 300, 200 or 100 descend, which again means you get faster each distance. The Body Position Kick and Freestyle Descend should really get your heart rate up in the fast ones. So by the time you get to the 100's or 50's at 80%, you should feel quite tired already. The goal is to focus on your technique and hold your form for all 8 or 10 of them and hold a steady pace. These should be done at 80%, which is a strong and confident swimming pace. If you have done the 15min benchmark swim a few weeks back and have set a goal pace based on this, try to hit or get close to this goal pace.
Fast Lane
Warm up: 200 Swim / 100 Pull / 100 Kick x 2
3 x 100 (Body Position Kick / Descend 1 - 3) - 10sec rest
200 Freestyle Easy
3 x 300 Freestyle (Descend 1 - 3) - 20sec rest
200 Freestyle Easy
10 x 100 Freestyle @ 80% - 10sec rest
Cool down: 200 Choice
Medium Lane
Warm up: 200 Swim / 100 Pull / 100 Kick
4 x 50 Body Position Kick (Descend 1 - 4) - 10sec rest
100 Freestyle Easy
3 x 200 Freestyle (Descend 1 - 3) - 20sec rest
100 Freestyle Easy
8 x 100 Freestyle @ 80% - 10sec rest
Cool down: 100 Choice
Slow Lane
Warm up: 100 Swim / 50 Pull / 50 Kick
4 x 25 Body Position Kick (Descend 1 - 4) - 10sec rest
50 Freestyle Easy
3 x 100 Freestyle (Descend 1 - 3) - 20sec rest
50 Freestyle Easy
8 x 50 Freestyle @ 80% - 10sec rest
Cool down: 50 Choice
