Endurance Session #571

The main set today is 4 x 500, 400 or 300 Freestyle Descend. This means that each time you swim a distance you go a little faster. This means you need to have 4 different paces throughout this main set. Learning to pace yourself is a very important part of improving your swimming. Knowing you can hit a certain speed and be in control, will help you in racing.

It's a good idea to count your strokes for a few laps each distance, the count should go up a little when going faster but there shouldn't be any big spikes as this indicates you lose your efficiency.

Fast Lane

Warm up: 500 Choice Swim

4 x (25 Body Position Kick / 75 Freestyle)

4 x 100 Freestyle Build - 20sec rest

4 x 500 Freestyle (Descend 1 - 4) - 30sec rest

Cool down: 200 Choice Swim

Medium Lane

Warm up: 300 Choice Swim

4 x (25 Body Position Kick / 50 Freestyle)

4 x 50 Freestyle Build - 20sec rest

4 x 400 Freestyle (Descend 1 - 4) - 30sec rest

Cool down: 100 Choice Swim

Slow Lane

Warm up: 200 Choice Swim

4 x (25 Body Position Kick / 25 Freestyle)

4 x 25 Freestyle Build - 20sec rest

4 x 300 Freestyle (Descend 1 - 4) - 30sec rest

Cool down: 100 Choice Swim