Endurance Session #547

This Swimfit Endurance Session is a great opportunity to push yourself to new limits.

After an easy warm up including Pull (with a pull buoy) and kick, we go into the Balance Kick Drill. Do this drill with a snorkel and/or fins if you prefer and this will really challenge you to hold your balance. Use your core muscles to hold yourself n place.

For the main set you will swim 3 x 1km / 600 / 400 Freestyle Build, which means that you will start each distance easy and gradually build up to a fast pace to finish. There is no point timing these because your gradual speed increase will always kind of play out differently. Instead, really play this session on feel and push yourself to finish each distance super strong!

Fast Lane

Warm up: 200 Swim / 100 Pull / 100 Kick x 2

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

3 x 1km Freestyle Build - 30sec rest

Cool down: 200 Choice

Medium Lane

Warm up: 200 Swim / 100 Pull / 100 Kick

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

3 x 600 Freestyle Build - 30sec rest

Cool down: 100 Choice Easy

Slow Lane

Warm up: 100 Swim / 50 Pull / 50 Kick

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

3 x 400 Freestyle Build - 30sec rest

Cool down: 50 Choice Easy