Endurance Session #676

Today’s Swimfit Endurance Swim Session begins with a gentle warm-up, but we’ll pick up the pace right away in the drills. For the Body Position Kick, you’ll follow a descending pattern—starting easy for the first 100, 50, or 25 meters, then increasing speed with each round, finishing fast on the third.

After some easy swimming, we move into 3 x 300, 200, or 100 descend, meaning each distance gets progressively faster. The combination of Body Position Kick and Freestyle Descend will elevate your heart rate, especially in the final fast sets. By the time you reach the 100s or 50s at 80% effort, you should already be feeling the challenge.

The key focus is maintaining technique and holding your form throughout all 8 to 10 intervals while keeping a steady pace. Aim for 80% effort—a strong, confident swimming pace. If you completed the 15-minute benchmark swim recently and set a goal pace, use this session to hit or get as close as possible to that target.

Let’s dive in and push those endurance limits! 

Fast Lane

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

3 x 100 (Body Position Kick / Descend 1 - 3) - 10sec rest

200 Freestyle Easy

3 x 300 Freestyle (Descend 1 - 3) - 20sec rest

200 Freestyle Easy

10 x 100 Freestyle @ 80% - 10sec rest

Cool down: 200 Choice

Medium Lane

Warm up: 200 Swim / 100 Pull / 100 Kick

4 x 50 Body Position Kick (Descend 1 - 4) - 10sec rest

100 Freestyle Easy

3 x 200 Freestyle (Descend 1 - 3) - 20sec rest

100 Freestyle Easy

8 x 100 Freestyle @ 80% - 10sec rest

Cool down: 100 Choice

Slow Lane

Warm up: 100 Swim / 50 Pull / 50 Kick

4 x 25 Body Position Kick (Descend 1 - 4) - 10sec rest

50 Freestyle Easy

3 x 100 Freestyle (Descend 1 - 3) - 20sec rest

50 Freestyle Easy

8 x 50 Freestyle @ 80% - 10sec rest

Cool down: 50 Choice