Endurance Session #637

In this Swimfit Endurance Session, we practice being able to start a distance strong, stretch out and relax in the middle and finish even stronger. Your last 50 or 100 should be a touch faster than your first 50 or 100, which is tricky to do. Start strong and use the 70% effort part to catch your breath and set yourself up for a super fast finish.

Fast Lane

Warm up: 200 Swim Choice / 200 Pull with Pull Buoy / 100 Kick

4 x 100 (50 front scull with easy kick / 50 Freestyle) - 10sec rest

5 x 400 Freestyle (100 @ 90% / 200 @ 70% / 100 @ 100%) - 30sec rest

Cool down: 200 Choice

Medium Lane

Warm up: 100 Swim Choice / 100 Pull with Pull Buoy / 50 Kick

4 x 50 (25 front scull with easy kick / 25 Freestyle) - 10sec rest

5 x 300 Freestyle (100 @ 90% / 100 @ 70% / 100 @ 100%) - 30sec rest

Cool down: 100 Choice

Slow Lane

Warm up: 50 Swim Choice / 50 Pull with Pull Buoy / 50 Kick

4 x 50 (25 front scull with easy kick / 25 Freestyle) - 10sec rest

5 x 200 Freestyle (50 @ 90% / 100 @ 70% / 50 @ 100%) - 30sec rest

Cool down: 50 Choice