Endurance Session #613

This Swimfit Endurance Session is all about getting your body position right and swimming efficiently. All swimming is done at an easy pace, to make sure your focus is on your technique only.

Every distance in this pyramid main set starts with 50 or 25 meters of Body Position or Balance Kick drills. This will set you up with a streamlined body position. Reducing resistance with a good body position is really important in swimming as water is much denser than air and every bit of added resistance makes swimming so much harder.

The Freestyle is all at 70% effort which is an easy and comfortable pace. The aim of the game is to count your strokes every lap and keep the number low. In a 25 meter pool the goal is to get this under 20 strokes and in a 50 meter pool under 40 strokes (counting both arms).

Fast Lane

Warm up: 400 Choice

Start every distance with 50 Body Position or Balance Kick

All Freestyle @ 70% (Count strokes every lap and keep low number)

200 Freestyle - 20sec rest

400 Freestyle - 20sec rest

600 Freestyle - 20sec rest

800 Freestyle - 20sec rest

600 Freestyle - 20sec rest

400 Freestyle - 20sec rest

200 Freestyle - 20sec rest

Cool down: 200 Choice

Medium Lane

Warm up: 200 Choice

Start every distance with 50 Body Position or Balance Kick

All Freestyle @ 70% (Count strokes every lap and keep low number)

100 Freestyle - 20sec rest

200 Freestyle - 20sec rest

300 Freestyle - 20sec rest

400 Freestyle - 20sec rest

300 Freestyle - 20sec rest

200 Freestyle - 20sec rest

100 Freestyle - 20sec rest

Cool down: 100 Choice

Slow Lane

Warm up: 100 Choice

Start every distance with 25 Body Position or Balance Kick

All Freestyle @ 70% (Count strokes every lap and keep low number)

50 Freestyle - 20sec rest

100 Freestyle - 20sec rest

150 Freestyle - 20sec rest

200 Freestyle - 20sec rest

150 Freestyle - 20sec rest

100 Freestyle - 20sec rest

50 Freestyle - 20sec rest

Cool down: 100 Choice