Endurance Session #595

In today’s Swimfit Endurance Session we are pushing for a faster 800, 600 or 400 Freestyle @ 80% effort.

80% effort should feel like a strong effort, but not your absolute fastest. Focus on swimming long and strong, holding your form and strength the whole way.

Swim 800, 600, or 400 Freestyle @ 80%, then for the 100’s, calculate your average page and take off 5 seconds. This will push you to swim a slightly faster pace, but because it’s 100’s only it might feel easier.

Now you’re set in that pace, swim another 800, 600 or 400 Freestyle @ 80% like you’ve just practiced and see if you can set a faster time than you’re first one.

Stay composed, focusing on long and strong strokes.

Fast Lane

Warm up: 400 Swim

4 x 100 (50 double hand pull through drill / 50 Freestyle) - 10sec rest

800 Freestyle @ 80% Effort - 30sec rest

8 x 100 Freestyle @ 800 Pace minus 5sec - 15sec rest

800 Freestyle @ 80% Effort - 30sec rest

Cool Down: 400 Choice

Medium Lane

Warm up: 300 Swim

4 x 50 (25 double hand pull through drill / 25 Freestyle) - 10sec rest

600 Freestyle @ 80% Effort - 30sec rest

6 x 100 Freestyle @ 800 Pace minus 5sec - 15sec rest

600 Freestyle @ 80% Effort - 30sec rest

Cool Down: 300 Choice

Slow Lane

Warm up: 200 Swim

4 x 50 (25 double hand pull through drill / 25 Freestyle)

400 Freestyle @ 80% Effort - 30sec rest

4 x 100 Freestyle @ 800 Pace minus 5sec - 15sec rest

400 Freestyle @ 80% Effort - 30sec rest

Cool Down: 100 Choice