Endurance Session #697

This Swimfit Endurance Session is similar to the one from a few weeks ago, but with an extra focus on upper body strength and pacing control.

Start with an easy warm-up, followed by the Underwater Switch Drill to help you set up a long, well-timed stroke.

Main Set: Long & Strong

We begin with a long-distance Freestyle swim at a moderate pace to settle into a rhythm.

The difference in this session? After the first distance we move to Freestyle Pull. Using a pull buoy, you’ll remove all leg movement, making this a great upper body and core workout.

Descending Pace Challenge

The Freestyle Pull set is descended, meaning:

1. First distance → Slow pace (start easier than your moderate swim)

2. Second distance → Moderate pace

3. Final distance → Fast pace—give it everything you’ve got!

Push yourself in that last 500m, 400m, or 200m—this is where the real challenge begins! Stay long, strong, and powerful all the way to the finish.

Fast Lane

Warm up: 300 Swim / 100 Kick x 2

4 x 100 (50 Underwater Switches / 50 Freestyle) - 10sec rest

1km Freestyle @ Moderate Pace

3 x 500 Freestyle Pull (Descend 1 - 3) - 30sec rest

Cool down: 200 Choice

Medium Lane

Warm up: 200 Swim / 50 Kick x 2

4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

800 Freestyle @ Moderate Pace

3 x 400 Freestyle Pull (Descend 1 - 3) - 30sec rest

Cool down: 100 Choice

Slow Lane

Warm up: 100 Swim / 50 Kick x 2

4 x 50 (25 Underwater Switches / 25 Freestyle) - 10sec rest

400 Freestyle @ Moderate Pace

3 x 200 Freestyle Pull (Descend 1 - 3) - 30sec rest

Cool down: 50 Choice