Endurance Session #454

Today's Swimfit Endurance Session is all about learning to pace yourself. After an easy warm-up and a few laps of Body Position Kicking, you'll be ready to attack the main set.

We start with a 400, 200 or 100 Freestyle @ 70%, which is a nice easy and comfortable pace. You should not be out of breath at all after finishing this distance. The second distance is at 80%, which is a more confident and strong stroke, the only thing to focus on is getting a stronger grip on the water.

The one that follows is at 90% which is getting up there, you will start to feel this one and you should be pretty out of breath after finishing this distance. Give yourself enough rest to smash out the last distance at 100%, go all out on this one!

It's a good idea to time yourself to double-check that you actually get faster each time. Sometimes in swimming, we put more effort in, but lose our form and actually go slower. See this session as an experiment :)

Fast Lane

Warm up: 400 Choice

400 (50 Body Position Kick / 50 Freestyle)

2 x

[400 Freestyle @ 70% - 20sec rest

400 Freestyle @ 80% - 30sec rest

400 Freestyle @ 90% - 40sec rest

400 Freestyle @ 100% - 1min rest]

Cool down: 200 Choice

Medium Lane

Warm up: 200 Choice

200 (50 Body Position Kick / 50 Freestyle)

2 x

[200 Freestyle @ 70% - 20sec rest

200 Freestyle @ 80% - 30sec rest

200 Freestyle @ 90% - 40sec rest

200 Freestyle @ 100% - 1min rest]

Cool down: 100 Choice

Slow Lane

Warm up: 100 Choice

100 (50 Body Position Kick / 50 Freestyle)

2 x

[100 Freestyle @ 70% - 20sec rest

100 Freestyle @ 80% - 30sec rest

100 Freestyle @ 90% - 40sec rest

100 Freestyle @ 100% - 1min rest]

Cool down: 100 Choice