Endurance Session #553

Today's Swimfit Endurance Session will push you to up your speed while swimming further, a great challenge that will help you smash your upcoming open water swim.

Start with an easy warm-up, followed by the Underwater Switches Drill. Take your time to do this drill right and it will help you to swim with a long and glidey stroke.

For the main set, if you know your effort goal times, take a moment to calculate your goal times before the session so you know exactly what times to hit.

If you're not sure, make an effort to time your swims so you know if you actually got faster further in the set. Sometimes we think we think we swim faster as we put more effort in, but this doesn't always result in faster times as we lose efficiency.

Another great way to check your efficiency is to count your strokes per lap. For a 25 meter pool the goal number is 20 or below, and for a 50-meter lap is 40 or below. When we swim faster, your stroke count will go up a little, but we don't want any big spikes as this means that you are losing your form.

Fast Lane

Warm up: 400 Swim / 200 Kick

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

200 Freestyle 60% effort - 10sec rest

400 Freestyle 70% effort - 20sec rest

600 Freestyle 80% effort - 30sec rest

800 Freestyle 90% effort - 1min rest

Cool down: 200 Choice

Medium Lane

Warm up: 200 Swim / 100 Kick

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

200 Freestyle 60% effort - 10sec rest

300 Freestyle 70% effort - 20sec rest

400 Freestyle 80% effort - 30sec rest

500 Freestyle 90% effort - 1min rest

Cool down: 100 Choice

Slow Lane

Warm up: 100 Swim / 50 Kick

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

50 Freestyle 60% effort - 10sec rest

100 Freestyle 70% effort - 20sec rest

150 Freestyle 80% effort - 30sec rest

200 Freestyle 90% effort - 1min rest

Cool down: 100 Choice