Endurance Session #559

Today's Swimfit Endurance Session is a benchmark test swim.

We'll start with a normal warm up and some drills to get you ready before getting into the 15min test swim. Swim as much as you can in 15min, push hard, give it your all and make a note of your competed distance for future reference.

Fast Lane

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

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

4 x 100 Freestyle (Descend 1 - 4) - 20sec rest

15min Test Swim 200 Easy Kick

Cool down: 200 Choice

Medium Lane

Warm up: 100 Swim / 100 Pull / 100 Kick

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

4 x 50 Freestyle (Descend 1 - 4) - 20sec rest

15min Test Swim 100 Easy Kick

Cool down: 100 Choice

Slow Lane

Warm up: 50 Swim / 50 Pull / 50 Kick

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

4 x 50 Freestyle (Descend 1 - 4) - 20sec rest

15min Test Swim 100 Easy Kick

Cool down: 100 Choice