Endurance Session #490

Today's Swimfit Endurance Session will push you to switch between your easy and fast pace. Going from easy to fast will get your heart rate up quickly, but switching from fast back to easy is not that easy either. To manage this, try to control your breathing. By taking deep breaths in and out, you will get your heart rate down.

With the drills we're doing today, the focus is on staying long even when you're taking a breath. Many swimmers drop their leading arm too early when turning for a breath which causes their body to drop. Keep this focus during the main set as well.

Finish the set with a distance for time! Go hard!

Fast Lane

Warm up: 200 Swim Choice / 50 Kick x 2

4 x 50 (25 6/1/6 Drill / 25 Freestyle) - 10sec rest

4 x 50 (25 6/3/6 Drill / 25 Freestyle) - 10sec rest

5 x 500 Freestyle - 20sec rest

#1: Swim only the 1st 50 Fast

#2: Swim only the 3rd 50 Fast

#3: Swim only the 5th 50 Fast

#4: Swim only the 7th 50 Fast

#5: Swim only the 9th 50 Fast

(When not swimming fast, swim at a comfortable 75% effort level)

500 Freestyle Fast for Time!

200 Easy kick

Cool down: 200 Choice

Medium Lane

Warm up: 100 Swim Choice / 50 Kick x 2

3 x 50 (25 6/1/6 Drill / 25 Freestyle) - 10sec rest

3 x 50 (25 6/3/6 Drill / 25 Freestyle) - 10sec rest

4 x 400 Freestyle - 20sec rest

#1: Swim only the 1st 50 Fast

#2: Swim only the 3rd 50 Fast

#3: Swim only the 5th 50 Fast

#4: Swim only the 7th 50 Fast

(When not swimming fast, swim at a comfortable 75% effort level)

400 Freestyle Fast for Time!

100 Easy kick

Cool down: 100 Choice

Slow Lane

Warm up: 50 Swim Choice / 50 Kick x 2

2 x 50 (25 6/1/6 Drill / 25 Freestyle) - 10sec rest

2 x 50 (25 6/3/6 Drill / 25 Freestyle) - 10sec rest

4 x 100 Freestyle - 20sec rest

#1: Swim only the 1st 25 Fast

#2: Swim only the 2nd 25 Fast

#3: Swim only the 3rd 25 Fast

#4: Swim only the 4th 25 Fast

(When not swimming fast, swim at a comfortable 75% effort level)

100 Freestyle Fast for Time!

50 Easy kick

Cool down: 50 Choice