Endurance Session #604

Today's Swimfit Endurance Session is a great set to push your speed for a longer distance.

In the main set we first swim 2 times 300, 200 or 100 Freestyle build with a pull buoy. This means that you start each distance easy and gradually speed up within that distance, to finish fast. We then go into 3 times 300, 200 or 100 Freestyle Pull Fast. Really push for a strong pace here, have 30 seconds rest in between and try to hold on for all 3.

We'll do this again but without the pull buoy. Don't peak too early but make sure to smash out those fast ones! Think long and strong strokes, especially when you get tired.

Fast Lane

Warm up: 400 Choice

4 x 100 (50 Balance Kick Drill / 50 Freestyle) - 10sec rest

4 x 50 Freestyle Build - 15sec rest

2 x 300 Freestyle Pull with pull buoy (Build) - 20sec rest

3 x 300 Freestyle Pull with Pull Buoy Fast - 30sec rest

2 x 300 Freestyle (Build) - 20sec rest

3 x 300 Freestyle Fast - 30sec rest

Cool down: 200 Choice

Medium Lane

Warm up: 200 Choice

4 x 50 (25 Balance Kick Drill / 25 Freestyle) - 10sec rest

4 x 50 Freestyle Build - 15sec rest

2 x 200 Freestyle Pull with pull buoy (Build) - 20sec rest

3 x 200 Freestyle Pull with Pull Buoy Fast - 30sec rest

2 x 200 Freestyle (Build) - 20sec rest

3 x 200 Freestyle Fast - 30sec rest

Cool down: 100 Choice

Slow Lane

Warm up: 100 Choice

4 x 50 (25 Balance Kick Drill / 25 Freestyle) - 10sec rest

4 x 25 Freestyle Build - 15sec rest

2 x 100 Freestyle Pull with pull buoy (Build) - 20sec rest

3 x 100 Freestyle Pull with Pull Buoy Fast - 30sec rest

2 x 100 Freestyle (Build) - 20sec rest

3 x 100 Freestyle Fast - 30sec rest

Cool down: 100 Choice