Endurance Session #577

This Swimfit Endurance Session will give you an easy start to the new week. With lots of focus on technique at the start of the session, it'll be all about holding your form when swimming a longer distance. An easy way to check this is to count your strokes per lap and keep the number low. As soon as you hit a lap with more than 2 strokes above your starting number, take a quick break to refocus and keep going.

Fast Lane

Warm up: 400 Choice

200 Body Position Kick - 20sec rest

200 Sculling drills (front scull, half-way scull, back-end scull and complete scull) (50 of each Scull) - 20sec rest

200 (50 Underwater Switches / 50 Freestyle x 2) - 20sec rest

400 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

600 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

800 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

4 x 200 Freestyle @ 80% (Aim for the same stroke count as the 70% distances) - 30sec rest

Cool down: 200 Choice

Medium Lane

Warm up: 200 Choice

100 Body Position Kick - 20sec rest

100 Sculling drills (front scull, half-way scull, back-end scull and complete scull) (25 of each Scull) - 20sec rest

100 (25 Underwater Switches / 25 Freestyle x 2) - 20sec rest

200 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

400 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

600 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

4 x 100 Freestyle @ 80% (Aim for the same stroke count as the 70% distances) - 30sec rest

Cool down: 100 Choice

Slow Lane

Warm up: 100 Choice

100 Body Position Kick - 20sec rest

100 Sculling drills (front scull, half-way scull, back-end scull and complete scull) (25 of each Scull) - 20sec rest

100 (25 Underwater Switches / 25 Freestyle x 2) - 20sec rest

100 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

200 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

400 Freestyle @ 70% (Keep your stroke count low) - 30sec rest

2 x 100 Freestyle @ 80% (Aim for the same stroke count as the 70% distances) - 30sec rest

Cool down: 100 Choice