Endurance Session #466

If you like distance sets, you are gonna loooove this Swimfit Endurance Session!

After an easy warm up and drills, we start with a set of 100's or 50's Freestyle at 70% effort. This pace is a comfortable easy pace and should not raise your heart rate by much. Enjoy this nice easy swim and take this time to focus on your technique.

In the second set, we step the pace up to 80%, which is a confident and strong pace. Hold your form and technique from the 70% effort, and just get stronger in your pull and push phase of the stroke. Note here that I don't say faster, but instead, say stronger. By focusing on faster movements in the water, you will lose your grip and start slipping, actually going slower.

The third set is at 90% effort, which is strong and fast! Try to hold your form and your grip on the water, get your kicks involved and feel the burn! Push it as hard as you can. Try to make it all the way through, holding your times and keeping to the rest.

Good luck and have fun!

Fast Lane

Warm up: 400 Choice

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

10 x 100 Freestyle @ 70% - 10sec rest

10 x 100 Freestyle @ 80% - 15sec rest

10 x 100 Freestyle @ 90% - 20sec rest

Cool down: 200 Choice

Medium Lane

Warm up: 200 Choice

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

6 x 100 Freestyle @ 70% - 10sec rest

6 x 100 Freestyle @ 80% - 15sec rest

6 x 100 Freestyle @ 90% - 20sec rest

Cool down: 100 choice

Slow Lane

Warm up: 100 Choice

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

6 x 50 Freestyle @ 70% - 10sec rest

6 x 50 Freestyle @ 80% - 15sec rest

6 x 50 Freestyle @ 90% - 20sec rest

Cool down: 100 Choice