Endurance Session #469

In this Swimfit Endurance Session, we start with breath control work in the warm-up. This will make you mindful of your breathing and set you up for a good swim. We continue the mindful swimming by counting strokes for the next few 50's or 25's. Every distance you try to do in 1 or 2 strokes less, pushing you to make the most out of each stroke. We then go through all our body position kick drills for 25 or 50 meters to help you reduce resistance before we go into stroke counting mode again. Hopefully, you'll find you get to the other end with fewer strokes now you have a more streamlined body position.

Now we're all super aware of our efficiency and mindful of our swimming, let's get into the main session! We start with 300, 600 or 1km of Freestyle Build, which means we start easy and gradually build up our speed within that distance. Building your pace is a great opportunity to set yourself up with a good stroke and carefully put more strength and effort into your strokes to go faster, holding your form until the end.

After the build, have a good long rest and let your heart rate come down. You will swim the same distance again, but this time all at race pace, which basically means, as fast as you can! Give it your all and if possible, time yourself.

Fast Lane

Warm up: 400 Freestyle (Change breathing pattern every 50)

4 x 50 Freestyle (Count strokes / -2 strokes every 50) - 10sec rest

4 x 50 Body Position Kick or Body Position Kick with Rotation - 10sec rest

4 x 50 Freestyle (Count strokes / -2 strokes every 50) - 10sec rest

1km Freestyle Build - 1min rest

1km Freestyle @ Race Pace - 1min rest

Cool down: 200 Choice

Medium Lane

Warm up: 200 Freestyle (Change breathing pattern every 25)

4 x 50 Freestyle (Count strokes / -2 strokes every 50) - 10sec rest

4 x 25 Body Position Kick or Body Position Kick with Rotation - 10sec rest

4 x 50 Freestyle (Count strokes / -2 strokes every 50) - 10sec rest

600 Freestyle Build - 1min rest

600 Freestyle @ Race Pace - 1min rest

Cool down: 100 Choice

Slow Lane

Warm up: 200 Freestyle (Change breathing pattern every 25)

4 x 25 Freestyle (Count strokes / -1 stroke every 25) - 10sec rest

4 x 25 Body Position Kick or Body Position Kick with Rotation - 10sec rest

4 x 25 Freestyle (Count strokes / -1 stroke every 25) - 10sec rest

300 Freestyle Build - 1min rest

300 Freestyle @ Race Pace - 1min rest

Cool down: 100 Choice