Endurance Session #379

This Swimfit Endurance Session is one of my favourites! Plan this session on a day you feel good and strong.

After an easy warm-up, we set ourselves up with good balance by practicing the Balance Kick. When swimming long-distance it is very important we can hold our balance while gliding through the water. We never want to lay flat in the water as this creates more resistance. Instead, we want to be holding a slightly rotated body position. The Balance Kick Drill will help you practice this.

The main set starts with a 1km, 800 or 400 Freestyle @ Moderate Pace. This means you find you find your happy pace, not too slow and not too fast either.

After this happy place swim, we go into 3 x 500, 400 or 200 Freestyle Pull, with a Pull Buoy and no kicking. We descend these 3, which means your first one is easy, the second one moderate and the last one is strong! Time each distance so you can check that you actually went faster and how much by.

When going faster while swimming with the pull buoy, the focus is on using your core and lats for strength in your strokes. Stay long and strong throughout the set.

Fast Lane

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

6 x 50 (25 Balance Kick Drill / 25 Freestyle) - 10sec rest

1km Freestyle @ moderate pace - 30sec rest

3 x 500 Freestyle Pull (Descend 1 - 3) - 30sec rest

Cool down: 200 Choice

Medium Lane

Warm up: 100 Swim / 50 Pull / 50 Kick x 2

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

800 Freestyle @ Moderate Pace - 30sec rest

3 x 400 Freestyle Pull (Descend 1 - 3) - 30sec rest

Cool down: 100 Choice

Slow Lane

Warm up: 100 Swim / 50 Pull / 50 Kick

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

400 Freestyle @ moderate pace - 30sec rest

3 x 200 Freestyle Pull (Descend 1 - 3) - 30sec rest

Cool down: 50 Choice