Endurance Session #427

The goal of today's Swimfit Endurance Session is to hold your form while increasing the distance. The way to check yourself is to count your strokes every lap, or every so many laps and keep the number low. If you see a sudden spike you know you are losing your technique and it is best to have an extended break and reset before you start swimming again. Swim at a comfortable easy pace and focus on technique.

Fast Lane

Warm up: 400 Choice / 200 Kick / 100 Pull

6 x 50 Kick (Descend 1 - 3 & 4 - 6) - 15sec rest

200 Freestyle / 400 Freestyle / 600 Freestyle / 800 Freestyle

600 Freestyle / 400 Freestyle /200 Freestyle

All @ 70% effort, low stroke count - 20sec rest after each distance

Cool down: 200 Choice

Medium Lane

Warm up: 200 Choice / 100 Kick / 100 Pull

4 x 50 Kick (Descend 1 - 4) - 15sec rest

100 Freestyle / 200 Freestyle / 300 Freestyle / 400 Freestyle /

300 Freestyle / 200 Freestyle / 100 Freestyle

All @ 70% effort, low stroke count - 20sec rest after each distance

Cool down: 100 Choice

Slow Lane

Warm up: 100 Choice / 50 Kick / 50 Pull

6 x 25 Kick (Descend 1 - 3 & 4 - 6) - 15sec rest

50 Freestyle / 100 Freestyle / 150 Freestyle / 200 Freestyle /

150 Freestyle /100 Freestyle / 50 Freestyle

All @ 70% effort, low stroke count - 20sec rest after each distance

Cool down: 100 Choice