Endurance Session #580
- Irene Cats
- Jun 23, 2024
- 1 min read
Calculate your 70% effort level pace by adding 15sec to your 50m or 100m Freestyle Personal Best Time you've swum in training. Find and hold this pace at the start of the main set and follow this up with a long-distance build (start easy and finish fast), going through your 60%, 70%, 80% and 90% effort level.
Fast Lane
Warm up: 400 Choice easy 4 x 100 (50 Body Position Kick/50 Freestyle smooth) - 10sec rest 10 x 100 Freestyle @ 70% - 20sec rest 1km Freestyle Build Cool down: 200 mixed strokes easy
Medium Lane
Warm up: 200 Choice easy 4 x 100 (50 Body Position Kick/50 Freestyle smooth) - 10sec rest 8 x 100 Freestyle @ 70% - 20sec rest 800m Freestyle Build Cool down: 100 mixed strokes easy
Slow Lane
Warm up: 100 Choice easy 4 x 50 (25 Body Position Kick/25 Freestyle smooth) - 10sec rest 8 x 50 Freestyle @ 70% - 20sec rest 400m Freestyle Build Cool down: 100 mixed strokes easy
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