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Endurance Session #370

This Swimfit Endurance Session is a much-loved pyramid set. Starting with a shorter distance, we make our way up to a longer distance and back down to the shorter one we started with. This way of building up and down is a great way of breaking down a long distance into bite-sized pieces. Once you make it to the top, you can definitely make it back down.


The whole main set is at a comfortable 70% effort. If you like you can bring in your pull buoy and/or paddles for some of the distances. As long as the longest distance is done in normal Freestyle!

Fast Lane

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


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

200 Freestyle / 400 Pull / 600 Freestyle / 800 Pull

600 Freestyle / 400 Pull / 200 Freestyle All at Moderate Pace - 20sec rest after each distance


Cool down: 200 Choice


Medium Lane

Warm up: 200 Swim / 100 Pull / 100 Kick


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

100 Freestyle / 200 Pull / 400 Freestyle / 600 Pull

400 Freestyle / 200 Pull / 100 Freestyle All at Moderate Pace - 20sec rest after each distance


Cool down: 100 Choice



Slow Lane

Warm up: 100 Swim / 50 Pull / 50 Kick


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

50 Freestyle / 100 Pull / 200 Freestyle / 300 Pull

200 Freestyle / 100 Pull / 50 Freestyle All at Moderate Pace - 20sec rest after each distance


Cool down: 50 Choice





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