Endurance Session #388

This Swimfit Endurance Session is perfect to check how your training is going. Starting with an easy warm-up and your choice of a drill. Pick one that you find challenging as this is the one you'll get most out of.

The main set consists of a number of 100's or 50's, three times through. The first round is at 60% effort, which is really nice and slow. Either have a goal time or swim the first one and time yourself. Give yourself 10 seconds rest and try to do all of them at this cycle. The next round is at 70%, which should be about 5 seconds faster, again give yourself 10 seconds rest and try to hold on to this same cycle for all of them. The third round is at 80%, which is a strong and confident pace. Swimming at this pace with only 10 seconds rest, should be quite a challenge. Go for it!

Fast Lane

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

4 x 100 (50 Choice Drill / 50 Freestyle) - 10sec rest

10 x 100 Freestyle @ 60% - 10sec rest 10 x 100 Freestyle @ 70% - 10sec rest

10 x 100 Freestyle @ 80% - 10sec rest

Cool down: 200 Choice Easy

Medium Lane

Warm up: 200 Swim / 100 Pull / 100 Kick

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

6 x 100 Freestyle @ 60% - 15sec rest 6 x 100 Freestyle @ 70% - 15sec rest

6 x 100 Freestyle @ 80% - 15sec rest

Cool down: 100 Choice Easy

Slow Lane

Warm up: 100 Swim / 50 Pull / 50 Kick

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

6 x 50 Freestyle @ 60% - 20sec rest 6 x 50 Freestyle @ 70% - 20sec rest

6 x 50 Freestyle @ 80% - 20sec rest

Cool down: 50 Choice Easy