Endurance Session #418

In today's Swimfit Endurance Session, we'll work on our back-end speed. The warm-up will already get your heart rate to spike with a few builds, going gradually from easy to fast. After the warm-up, we get into sculling drills to improve our feel of the water. All this is to get ready for the main set which consists of 300's that start with 200 Freestyle @ 70%, which is a nice and comfortable pace. without a break after the 200 easy, you straight away go into 100 Freestyle @ 90%, which is a strong and fast pace. It's important to keep your heart rate down in the easy 200, to have all the energy left for a strong back-end 100.

Fast Lane

Warm-up: 400 Freestyle Build / 300 Pull / 4 x 50 Kick Build

4 x 100 (50 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 50 Freestyle Smooth) - 10sec rest

8 x 300 Freestyle (200 @ 70% / 100 @ 90%) - 20sec rest

Cool down: 200 Choice Swim

Medium Lane

Warm-up: 300 Freestyle Build / 200 Pull / 4 x 25 Kick Build

4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle Smooth) - 10sec rest

6 x 300 Freestyle (200 @ 70% / 100 @ 90%) - 20sec rest

Cool down: 100 Choice Swim

Slow Lane

Warm-up: 150 Freestyle Build / 100 Pull / 2 x 25 Kick Build

4 x 50 (25 Sculling drills, front scull, half-way scull, back-end scull and complete scull / 25 Freestyle Smooth) - 10sec rest

4 x 300 Freestyle (200 @ 70% / 100 @ 90%) - 20sec rest

Cool down: 100 Choice Swim