Endurance Session #667

This Swimfit Endurance Session is a pyramid session, which means that we start with a small distance, work our way up to a big distance and make our way back down. If you're nervous about swimming the biggest distance, this pyramid will help you build your confidence while building your way up.

If you're not nervous about making the biggest distance, use this session to check up on your efficiency by counting your strokes for the first 25 of each 100. The number you start with is your benchmark for the rest of the main set, try to stay at this same number or lower.

The magic number of strokes for a 25 Freestyle is 20 strokes or below, anything above shows there is some work to do on the efficiency of your stroke. You will have a little play with this in the pre-set with the 4 x 50 or 25 stroke count. To get your strokes down, focus on a streamlined body position and getting more forward movement out of each stroke.

The whole main set is done at a comfortable 70% effort, which will give you time to focus on technique and counting strokes. Enjoy your swim!

Fast Lane

Warm up: 200 Swim / 100 Pull / 100 Kick x 2

4 x 100 (50 Body Position Kick / 50 Freestyle) - 10sec rest

4 x 50 Freestyle (Count strokes / -2 each 50) - 10sec rest

100 Freestyle / 200 Freestyle / 400 Freestyle / 800 Freestyle

400 Freestyle / 200 Freestyle / 100 Freestyle

@ 70% effort level, count your strokes for the first 25m of each 100 and keep this low

Cool down: 200 Choice

Medium Lane

Warm up: 200 Swim / 100 Pull / 100 Kick

4 x 50 (25 Body Position Kick / 25 Freestyle) - 10sec rest

4 x 25 Freestyle (Count strokes / -1 each 25) - 10sec rest

100 Freestyle / 200 Freestyle / 300 Freestyle / 400 Freestyle /

300 Freestyle / 200 Freestyle / 100 Freestyle

@ 70% effort level, count your strokes for the first 25m of each 100 and keep this low

Cool down: 100 Choice

Slow Lane

Warm up: 100 Swim / 50 Pull / 50 Kick

4 x 50 (25 Body Position Kick / 25 Freestyle) - 10sec rest

4 x 25 Freestyle (Count strokes / -1 each 25) - 10sec rest

50 Freestyle / 100 Freestyle / 150 Freestyle/ 200 Freestyle /

150 Freestyle / 100 Freestyle / 50 Freestyle

@ 70% effort level, count your strokes for the first 25m of each 100 and keep this low

Cool down: 50 Choice