Endurance Session #367

This Swimfit Endurance Swim Session starts with an easy warm-up, followed by the balance kick drill. With this drill focus on keeping your hips and legs up by pushing your fingertips of your leading arm slightly down.

The main set is a fun and challenging one at the same time. We go through the set 3 or 4 times, with rounds 1 and 3 at a comfortable easy 70% effort and rounds 2 and 4 at a confident and strong 80% effort. By breaking the distance up with kick, pull and full freestyle, it'll feel like you'll smash this set in no time!

Fast Lane

Warm up: 200 Swim / 100 Pull / 100 Kick x 2

4 x 100 (50 Balance Kick / 50 Freestyle easy) - 10sec rest

4 x (#1 & 3: 70%, #2 & 4: 80%)

[100 Freestyle Kick - 10sec rest

200 Freestyle Pull - 15sec rest

300 Freestyle - 20sec rest

1min extra rest]

Cool down: 200 Choice

Medium Lane

Warm up: 200 Swim / 100 Pull / 100 Kick

4 x 50 (25 Balance Kick / 25 Freestyle easy) - 10sec rest

3 x (#1 & 3: 70%, #2: 80%)

[50 Freestyle Kick - 10sec rest

100 Freestyle Pull - 15sec rest

200 Freestyle - 20sec rest

1min extra rest]

Cool down: 100 Choice

Slow Lane

Warm up: 100 Swim / 50 Pull / 50 Kick

4 x 50 (25 Balance Kick / 25 Freestyle easy) - 10sec rest

2 x (#1: 70%, #2: 80%)

[50 Freestyle Kick - 10sec rest

100 Freestyle Pull - 15sec rest

150 Freestyle - 20sec rest

1min extra rest]

Cool down: 50 Choice